When we talk about getting rid of clutter, thoughts turn to the overstuffed closet, the packed garage and all the piles of papers and odd knick knacks that we have lying around the house. It makes sense to get rid of all of that excess stuff.
But when we talk about getting rid of clutter, we should also look at time clutter. When you get to the end of the day and you realize that you’ve done a lot but accomplished little, chances are you a victim of time clutter.
When clients lament about not having enough time, I just smile. We all have the same amount of time and sure children, long commutes, demanding bosses that demand ‘face time’ in the office, and family and social obligations play a role, almost all of us can find some time in their day … if we want to.
I talk to people who insist adamantly that they don’t have time and for those people, I don’t have much to say. They are convinced that they don’t have time and nothing I say will convince them otherwise… if this is you, stop reading now.
However, if you want to create more time in your day and get rid of time clutter, then consider the following.
Question Your Obligations : There is probably at least one thing you do that you can get rid of – social activities you no longer enjoy, extra assignments you took on. Do you really need to do those things? I started a photography club some years ago. It was supposed to be a casual club and basically a way for photographers to get together. Before long, I had over 60 members. I was taking dues, and spending hours every week looking for guest speakers and finding events. I began to loathe that club. I continued for about a year out of obligation but when I disbanded the club after that, I felt a weight lift off of my shoulders; it was definitely the right thing to do.
Use Your Downtime : Use your work commute to listen to a book on tape. If you have a hands-free device, use that time to return phone calls. If you are waiting for the kids to finish a practice or a class, use that time to make your shopping list or to balance your checkbook. Time spent commuting on a train can be golden. I return calls while walking my dog. When I have a doctor’s appointment, I take something with me to do: checkbook, grocery list, to do list or just some reading I need to catch up on.
Be Strategic : If you don’t need to have a conversation, you just need to give someone some information, try returning calls during lunch time or in the early evening when the person isn’t likely to be in. If they aren’t around, you can leave a voicemail or better yet respond via email. Now, if you need questions answered or clarification on an issue, the best thing to do is pick up the phone and talk to the person. There is nothing more time consuming than having a conversation going back and forth voicemail. Emails that go back and forth are also major time wasters, if you are getting into a volley of emails, it’s probably best to just pick up the phone and call.
Be Mindful of Media : I know people who brag about not having time to watch TV. Yet, many of these people spend an inordinate amount of time on the computer: emailing, Facebooking, and surfing the Internet. In terms of media, moderation is key. Only watch TV shows that you truly enjoy. Set a time limit for how long you will be on the computer and honor it. You can almost always do with less TV and internet (but by all means, continue to read this blog!).
Start Earlier or End Later : Get up a half hour earlier or stay up a half hour later. Or split the difference get up 15 minutes early and stay up 15 minutes later. Use that time to get some little things done: laundry, chores around the house, returning emails. It can make a big difference.
Keep an eye out for time clutter. Once you become aware of it, you will begin finding pockets of time that can be used more effectively or areas that need to be de-cluttered.
Eating nutritiously while hurrying through our daily schedule can be a challenge.
Between being on the road, or being rushed through our lunch hours – it is easy to forsake nutrition. However, there are some simple and helpful guidelines on ways to increase your healthy eating. Here are some suggestions and guidelines to help you while eating on the run:
While eating in sit-down restaurants:
1) More and more traditional sit-down style restaurants are offering up healthy eating meals. Order:
a. Steamed veggie platters,
b. Salads,
c. Soups,
d. Low fat dishes. Many eateries devote an entire menu to low fat and/or healthy eating options.
e. Broiled meats
f. Tomato bases instead of cream
If you are unsure of ingredients, ask your server. They should be knowledgeable about menu items.
Many sit-down restaurant meals can be ready in 15 minutes. Order carryout.
2) Order all dressings and condiments on the side. This way you control the amount you would like. This helps in the calorie counting, also.
a. A wonderful salad dressing to be enjoyed consists of simply squeezing a fresh tangerine or orange over your greens.
b. Ask for some fresh orange, lemon, or lime to squeeze over your entrée. The citric acid will offset any saltiness. Plus, it adds taste!
c. Order low fat vinaigrette dressing for your salad.
d. Have your toast or bread served dry, spread your own butter or spread on it. This is when you ask for the butter on the side.
Ordering condiments on the side is an easy way to enjoy healthy eating on the run.
3) If soup is to your liking, choose a non-creamy one such as minestrone, bean, or veggie. Creamy soups are traditionally high in fat and calories. Try egg drop soup (Chinese) or miso (Japanese) for variety. In fact, egg drop soup is considered a ‘free food’ in meal planning. This means low calories.
4) Baked potatoes are another great idea for healthy eating on the run. Enjoy a topping of steamed broccoli and onion. Or, for a complete protein meal pour some baked beans over the baked potato.
a. A very simple and great way to enjoy a baked potato is to simply spritz some butter on it. Then, sprinkle some garlic powder.
Healthy eating guidelines in fast food restaurants:
a. Order broiled chicken sandwiches with fresh veggies on them.
b. Order extra tomatoes for your sandwich.
c. Order a baked potato instead of French fries.
d. Order a salad. Watch out for the dressing, though.
e. Order a low fat salad dressing. Or, order lemon slices.
f. Order fresh fruit instead of sugar-laden desserts.
Healthy eating guidelines for Home preparation:
Of course, the easiest way to enjoy eating healthy on the run is to prepare your food beforehand at home. This will provide you with total control over the ingredients. You will know what is in your food. You also will have control over the portion size, taste, and cost. Schedule time for it.
Here are some easy suggestions and guidelines for healthy eating on the run that you can prepare at home:
a. Mix some fresh herbs with freshly squeezed juice for a low calorie dressing. Store in an airtight container.
b. An apple with peanut butter.
c. Wholegrain sandwich of tuna and mustard.
d. Plain yogurt with fresh fruit.
e. Hummus on either pita bread, English muffin, or fresh veggies..etc.
f. Creamed soup using pureed tofu instead of heavy cream
g. List goes on and on for healthy eating on the run…
These guidelines for eating healthy while on the run are easy to follow. Eating healthy is easier than it used to be, and getting easier every day. Go for it and enjoy!!
After speaking on a panel of incredible women at the Women’s Empowerment Expo 2009, with over 20,000 women in attendance, I stumbled upon another incredible speaker. Standing at 5 foot even was a poised, statuesque woman with a body most would die for. She had on an amazing pink dress that perfectly complimented her perfect form and a smile that radiated across the room. Although she looked really young, she had a wisdom about her. She was supposed to be on the same panel as I was but as the day’s agenda changed, we ended up on different panels. When another panelist introduced us, I felt an instant connection to another woman out to motivate and transform lives.
Her name is Dr. Joy Ohayia. She’s the author of Don’t Let “IT” Get You and BluePrint For Success. I was so fascinated by her ageless appearance and her passion for health and wellness that within a few seconds I knew she would be our June P3 Pearl Cover Girl.
At 47, looking very much in her early 30’s, she’s holding her own. Dr. Joy and I finally caught up a few months later. We sat down for a little girl talk about her vision and how she made it where she is now, her regimen for her fabulous body and how she’s been able to stay so fit with two children.
You’ll discover the meaning of Dr. Joy’s coined phrase, “the it’s” of life which often times lead to disaster when it comes to producing results.
There are also some tender moments during our talk. One in particular stands out when she candidly reveals how her life was while wearing the golden handcuffs. She opens up about that time in her life and offers what actually drove her into the arms of her truth passion for health and fitness.
You’ll experience her deep desire to share her wisdom when she explains the 5 steps to a good workout which will give you maximum results you’ve been looking for. She states “just because you’re working out, doesn’t mean you can eat anything. A perfect combination of both fitness and healthy eating is key.”
She even gave me a tip on my workout as well. Believe me, you want to sit back and listen to this hour of unscripted girl talk with Dr. Joy. Find out what she knows for sure, two of her favorite quotes and a new “mantra” I shared with her that we both agree is worth sharing with all women pursuing a strong vision.
Enjoy this moment with me, Lisa Thomas with Dr. Joy Ohayia.
Get Focused and Get Results! Body Image Motivator Dr. Joy Ohayia, founder and President of QuantumQuest knows how to do both. After 20 years of keeping herself fit, Dr. Ohayia founded QuantumQuest to provide natural holistic, nutrition and fitness programs to clients. In her late 40’s, this super fit, busy wife and mother of two teenage sons is a walking advertisement for her business.
Dr. Ohayia is passionate about motivating people towards a natural hygienic system lifestyle and has a unique approach. She provides a fully comprehensive program for her private, virtual, and corporate clients allowing them to achieve and maintain their wellness goals. As a certified member of the American Fitness Professionals and Associates, Dr. Ohayia has professional certifications in the areas of Weight Management, Nutrition and Wellness, and Personal Training.
Dr. Ohayia is the author of Don’t Let “IT” Get You!: An Empowering Health and Fitness Guide for Women . This complete guide encourages physical and emotional health and shows readers how to breakthrough obstacles and people who hinder them from health and happiness. Joy leveraged her experience from executive level positions at AT&T and Merrill Lynch in “Blueprint for Success”, where she provides a roadmap to success and encourages readers to find their passion while doing so.
Dr. Joy Ohayia holds a doctorate degree in Natural Health and Holistic Nutrition from the University of Natural Health. A graduate of Stony Brook University and Rutgers University, Joy received Bachelor of Science and Master of Science degrees in applied math and statistics. During these years, Joy (Enoch) Ohayia, achieved numerous accomplishments in the sport of Track and Field, earning four individual records for sprinting, one of which still remains unbroken over 25 years later. She continues to run three miles a day, even with her busy schedule, and is a nationally ranked sprinter with the master’s division of the USATF (USA Track and Field).
Dr. Ohayia is a much sought after health and fitness expert. She has provided tips to numerous audiences through speaking engagements and various media outlets.
Do you know how fast the blink of an eye really is? Research indicates we blink approximately 12 times per minute and on average a blink takes approximately 300 to 400 MILLISECONDS.That’s pretty darn quick!
Consider this - in the blink of an eye , any one of us could have our lives change forever.In the blink of an eye , any one of us could have a stroke or someone we care about could have one.
Did you know strokes are our nation’s 3rd leading cause of death?
What exactly is a stroke? A stroke occurs when a blood vessel is either blocked by a clot or ruptures, preventing blood from carrying oxygen and vital nutrients to parts of the brain. When that happens, the area of the brain that doesn’t receive blood begins to die and the body functions controlled by that area become hindered.
There are three critical things I want you to take away from this article:
I want you to be able to:
- RECOGNIZE signals
- RESPOND quickly
- REDUCE risks
Let’s look at signals so we can RECOGNIZE them:
• Sudden numbness or weakness of the face, arm or leg, especially on one side of the body.
• Sudden confusion, trouble speaking or understanding.
• Sudden trouble seeing in one or both eyes.
• Sudden trouble walking, dizziness, loss of balance or coordination.
• Sudden, severe headache with no known cause.
One evening I was on the phone with my best friend (age 51). I’d called to see how she was doing because she was having some severe health issues and was scheduled for surgery. She didn’t sound like herself; her speech was somewhat slurred and she complained about the lack of control in one of her legs. Back in the dark recesses of my brain something nagged at me but I remembered she’d just told me she’d taken some pain medication the doctor had prescribed. I decided the slurred speech and loss of coordination in her leg were due to the pain med. Perhaps if I’d been quicker to recognize and acknowledge those signals and respond , she might have only had one stroke . . . instead of three! Fortunately, she recovered and is in good health today. She still has slight trouble with the coordination of that leg from time to time but she’s very lucky not to have had more devastating and lingering consequences.
If you ever suspect someone is having a stroke, please RESPOND quickly. Time is of the essence! The shorter the time from stroke to treatment – the shorter the recovery time and the lower the risk for lasting damage. PLEASE KEEP IN MIND THAT THE SIGNALS & SYMPTOMS CAN GO AWAY AS FAST AS THEY APPEARED. Remember, “Time lost is brain lost .”
Are we at risk? Let’s see.
The American Stroke Association lists the following risk factors:
Unchangeable/uncontrollable factors include:
a.Chances for having a stroke more than doubles each decade after age 55 BUT MAKE NO MISTAKE – STROKES DO NOT RESPECT AGE – children as young as 11 years of age have had strokes!
b.Men are more prone to strokes than women; HOWEVER, more women die from stroke than men.
c.Risk of stroke is greater for those who have parents, grandparents, or siblings that have had strokes.
d.People who have had a stroke, heart attack or TIAs (Transient Ischemic Attacks) have a higher risk factor than those who have not. TIAs are “warning strokes” that produce stroke-like symptoms but typically leave no lasting damage.
Good news! Some risk factors that can be changed and/or controlled:
a.High blood pressure
b.Cigarette smoking
c.High cholesterol
d.Diabetes
e.Heart disease or arterial disease
f.Sickle cell anemia
g.Poor diets such as those high in saturated fats, trans fats, cholesterol and sodium *
h.Obesity / lack of physical activity
I have both controllable and uncontrollable risk factors – how about you?
What we can do to REDUCE our risk of having a stroke?
The American Stroke Association tells us . . . “Exercise your POWER!”
• P ut down cigarettes and stop smoking.
• O bserve advice from your doctor and know your family’s medical history.
• W atch your weight and be physically active at least 30 minutes on most days.
• E at healthy; avoid foods high in saturated and trans-fats, cholesterol and sodium.
• R egulate high blood pressure and diabetes.
What can we do to help knock stroke out of its “3rd place position?”
1)KNOWLEDGE IS POWER! Learn all you can about strokes so you can RECOGNIZE the signals and RESPOND. Visit stroke.org, strokeassociation.org
2)Help raise awareness – educate your friends, family and co-workers so we can all REDUCE our risk.
Strokes occur “In the Blink of an Eye.” Please for yourself and for the people you care about, be ready to:
- -RECOGNIZE signals
- - RESPOND quickly
- - REDUCE risks
If you have comments or questions for the author, you can email GiGi at tidbitz2009@yahoo.com.
