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The Happiness Trap: How to Stop Struggling and Start Living
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Health and Wealth Seminar: You are Invited Complimentary Lunch or Dinner In Columbia MD
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Spring Cleaning
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7 Ways to Use Greek Yogurt
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5 Quick Rituals For A Better Day

The Happiness Trap: How to Stop Struggling and Start Living

At RBA we are always looking for new ideas, inspiration, and research that can help us continue to empower our clients and each other. There is a hunger to keep learning and think outside the box to find tools that can better our individual lives and those of our clients.

This past month we have been studying Acceptance and Commitment Therapy (ACT) the message being: “accept what is out of your personal control, and commit to action that improves and enriches your life. ” While we are not therapists, we do think that understanding some of these concepts can make a greater impact in relating to clients and again help with our own self-awareness. I find the idea of ACT very valuable and it is something I am glad to incorporate in my day to day thinking.

To further this approach we read The Happiness Trap by Russ Harris, which really helps to put things in perspective and give you concrete tools to help manage your thoughts and actions.

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A major takeaway I got from reading is that the thoughts in our head are simply  stories or words, just as you would read a story in the newspaper, it may be a bit dramatized or flat out incorrect but regardless we paint a picture in our minds. At any time we can stop reading the newspaper and do something constructive, but this is not as easy when it comes to the stories in our mind. We react to our thoughts as if it’s the absolute truth. This book helps you to take a step back from your thoughts and process them in a healthy way.

ACT helps you focus on big picture values and what is truly important in your life. Whether the thoughts in your head are true or not, the question is whether or not they are helpful when it relates to your personal values. Are these thoughts bringing your closer to your values or further away?

The book walks you through the steps to identify your big picture values, learn to understand and process your thoughts in relation to your values, and take meaningful action towards the life you want to live. Rather than focusing on the end “goal” these exercises are helping me to appreciate the journey and live life in accordance with my values.

I would encourage you to give this a read and work through these activities and thoughts with your therapist and share with your dietitian (particularly as it relates to your health and relationship with food).

“A journey of a thousand miles begins with one step” – Lao Tzu

If you are interested in taking the first step, contact us to get started.

Health and Wealth Seminar: You are Invited Complimentary Lunch or Dinner In Columbia MD

Please join us for a Special Event at Bertucci’s in Columbia

HEALTH, WEALTH AND HAPPINESS
This Unique Event Will Cover Strategies for Financial Independence and a Healthy Lifestyle

When:
DINNER Wednesday May 14, 2014 6:30 PM
DINNER Thursday May 15, 2014 6:30 PM
LUNCH Saturday May 17, 2014 11:00 AM

Where:
Bertucci’s in Columbia: 9081 Snowden River Pkwy Columbia, MD

Kait Fortunato Greenberg, RD, LD with renowned nutritional powerhouse Rebecca Bitzer & Associates, will be presenting 10 nutritional tips that will help you live healthier while still being able to enjoy food. She works with the non-dieting approach to intuitive eating and is an expert meal planner, helping both individual clients and families prioritize their health and self-care.
• 10 Nutritional Tips – Key information to help you work toward achieving a healthy lifestyle
•  The Big Diet Myth – Information that is just flat wrong, but that you might have heard from your friends or family
• Nutritional Fortitude – How to stay the course and learn to love food again

 

Scott J. Greenberg, RICP® with AXA Advisors, LLC will discuss common financial myths and why they’re important to consider as you develop your financial plan. Scott and his team offer custom financial strategies for successful individuals, responsible families and closely-held business in the Greater DC Metro area. They focus on wealth management strategies and insurance planning with an emphasis on tax-efficiency.
• Social Security –When should you start taking benefits?
• Longevity Risks – Will you outlive your retirement income?
• Taxes – How might future tax rate increases affect your retirement? Will you be left with enough money?
• Diversification – What is different about investing today? Do you need more than stocks and bonds?

There is absolutely no cost or obligation for you to attend one of his educational seminar events and no specific products will be sold. We guarantee it will be time well spent!

Seating is limited and reservations are required, so please guarantee your space now by using one of the convenient RSVP options listed below.
Call (800) 234-1815 and give your RSVP code 331612
Register online at www.RSVPyes.com

Spring Cleaning

I always thrive on the energy and excitement that comes with a new season. Even though it did snow this week, I know spring is around the corner and I am looking forward to what’s ahead. I also like to take this time to get organized, do a full house cleaning, organize some unattended closets and  make room for spring clothes. This year, I encourage us to embark upon a different a different type of Spring Cleaning, not so much home related, but more in terms of taking care of our physical, mental, and emotional health. Here are 5 “cleaning” tips for this spring:

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1) Spring clean your environment. Throw out the scale, celebrity magazines, diet books, clothes that are too tight or too big and make space for what really matters! Replace these books with motivational ones!

2) Spring clean your kitchen: Throw out expired condiments, spices, and freezer food. Make some room for seasonal produce, herbs, and spices and stay organized. Your kitchen should be a relaxing, spa-like environment that feels safe and welcoming.

3) Spring clean your mind: Start a trash journal with your worries, thoughts, fears and start clearing space in your mind for positivity and gratitude. Sometimes just putting these thoughts on paper can help you look at them in a new light.

4) Spring clean your dining room table:  Rather than eating with distractions, set the table with your “nice” plates, candles, and listen to some music. If your dining room is cluttered with paperwork, boxes or other household items, make room for family or solo meals.

5) Spring clean your schedule. Start saying NO to things that you do not value and make time for what is really important: time with family and friends, time for personal prayer or meditation, and time for self-care activities.

7 Ways to Use Greek Yogurt

Today I want to share with you multiple ways to use one of my favorite ingredients, Greek Yogurt. I love the texture, high protein content and versatility of this great food item. While it took some getting used to I now find myself eating Greek Yogurt a few times a week, both in savory and sweet ways.

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Here are 7 Ways to Use Greek Yogurt:

1) Smoothies. Using Greek yogurt as the base of the smoothie helps boost up the protein content and allows for a nice creamy texture. My favorite combination in Greek yogurt, frozen raspberries, and almond butter.

2) Sour Cream. Topping burrito bowls or chili with a dollop of Greek yogurt provides the same consistency as sour cream and is a nice contrast to these hot meals.

3)  In Pancakes. I absolutely love pancakes for a Saturday morning breakfast but find they don’t keep me full very long due to the lack of protein. Try this recipe for adding Greek yogurt to the batter for some added staying power.

4) Creamy Dressing. Using Greek yogurt as a base for homemade salad dressings is a great alternative to store bought. Adding the right flavors still makes for a healthy, delicious dressing.

5) Breakfast Parfaits. I absolutely love plain Greek Yogurt topped with Trader Joe’s simply chocolate Trek Mix. The sweet, salty, creamy combination is such a great breakfast option!

6) Tuna or Chicken Salad. Try replacing mayo with plain Greek yogurt to get the same texture for your tuna salad. Or try my favorite combination, half yogurt and half avocado!

7) As a Dip. Mix with dill or parsley to make a savory dip for vegetables, or stir in some peanut butter or cocoa powder to pair with fruit for a sweet treat.

 

What is your favorite way to use Greek Yogurt?

5 Quick Rituals For A Better Day

We all have those days. From the minute you wake up you feel like you are already behind schedule and you just cannot shake this downer mood. Rather than letting this defeat us, let’s see what we can do to turn this day around. Here are 5 quick things you can try to spark some positivity for a better day:

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1) Slowly sip your morning coffee or tea. Take in the aroma, the warmth and just breathe. Being present without distractions can really set the tone for the day.

2) Stand up tall. Sometimes just changing your posture and outward appearance can have a huge impact on your mood. Sit up straight, stand in a power position or simply put a smile on your face; just believe that this day is going to be great.

3) Practice Positivity. Write out positive affirmations and quotes, three things you love about yourself, and/or browse these positive body image Facebook pages for some inspiration.  You are guaranteed to feel better.

4) Altruism.  Give someone a genuine compliment or write a nice text or handwritten note (even better) to a friend or family member. This can really help boost your spirits by knowing you made someone else’s day.

5) Practice Gratitude. Nothing puts a smile on my face like looking at pictures from fun times  with my husband, family and friends whom I am so thankful for. Try keeping a gratitude journal that you can look at to remember all the blessings you have in your life. Even when the small things add up and cause you to be in a bad mood, take a step back and think of the big picture.

Copyright © 2014 by rebel-dietitian.com