Morning Thing Fave 5: Healthy Snacks!

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Today is junk food day! A day when it is totally okay to splurge on candy or fried food and eat whatever your heart desires! But, what about tomorrow or the next day? We can’t eat junk food everyday. This morning we dug into an article from Reader’s Digest about ways to train your brain to hate junk food. Check out our blog from this morning, HERE!

Our favorite tip was keep healthy food convenient and easy to grab. So, for the Morning Thing Fave 5, we talked about our go-to healthy snacks that are quick and convenient to help you train your brain to stay away from junk food.

Marcy Rinehart

Jenna Potts

Eddie Dilts

Lilly Buckley

Rachel Rinehart

Outsmart Your Junk Food Cravings!

 

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Today is junk food day! A day when it is totally okay to splurge on whatever your heart desires! Who doesn’t love fried food, chocolate, salty potato chips, or and surgery drinks every once in a while? But, what about tomorrow or the next day? What do we do when we get the munchies and want a quick snack? This morning we dug into an article from Liz Vaccariello on Reader’s Digest about ways to train your brain to hate junk food. These tips will help you outsmart your junk food cravings and turn toward a healthier option!

Check out her full article, HERE!

1. Practice the five-ingredient rule

If there are more than five ingredients on a food label—a red flag for food processing—don’t buy it. (Or if you do, consider it a treat instead of an everyday purchase). This is an easy way to avoid impulse buys like flavor-blasted chips or pre-made cookies when food shopping.

2. Aim for three colors

A 2012 Cornell study found that people prefer three food items and three different colors on their plates, compared with more or less of either category. So instead of reaching for a candy bar, snack on nuts (loaded with healthy fats), fruit slices, and a small square of dark chocolate to get a healthy variety of colors, textures, and nutrients.

3. Break your routine

It only takes a few weeks to form a habit. So if you always associate 3 p.m. with a trip to the vending machine, start a tradition to walk around the block for five minutes instead. This may kick your craving altogether.

4. Make healthy food your treat

One of the best, easiest desserts? Stash red grapes in the freezer, and cap off dinner with something sweet without kick-starting sugar cravings.

5. Keep the healthy stuff handy

Store healthy foods you want to eat more front and center in your fridge and out on your countertops. Snack foods are so easy to dig into—you just rip open a bag. If you had, say, red peppers all sliced and ready to go, they’re all the more tempting to dip into hummus.

6. Know your trigger foods

Whether you’ve got a sweet tooth for chocolate and red velvet anything or love salty treats like pretzels, know the foods that send you down the spiral of junk food binging. You’ve already accomplished half of the battle by identifying them. Keep them out of the house.

7. Gross yourself out

One surefire way to consume less processed food is to learn more about what you’re really eating. Here are a few that make us cringe: Those frozen “grilled chicken” breasts get their marks from a machine infused with vegetable oil. The preservative BHA is added to processed food like Tang, Kool Aid, and breakfast sausage even though Health and Human Services consider it a likely carcinogen. The vitamin D3 added to many yogurt brands is manufactured from sheeps’s grease. And the “natural flavor” in BBQ Baked Lays is made with milk and chicken powder. Yuck!

8. Chew more than you need

Adam Melonas, renowned chef and  founder of UNREAL candy (along with Nicky Bronner, a 15-year-old determined to “unjunk candy”) shared this smart tip: “If you can make people chew more, they’ll eat less.” Next time you sneak in a treat, chew slowly and consciously. Wait until you finish one bite to take the next.

Even though we love junk food and fully plan on celebrating the sugary, salty, and friend foods today, we hope these tips help you beat those cravings tomorrow, next week and next month!

Check out our Morning Thing Fave 5 for our favorite healthy snacks, HERE!

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You CAN find encouragement online! The Morning Thing 7/20/17

Marcy and Debbie hugging

The internet is often perceived as a negative space. Between news and social media, it is easy to fall into negative habits. So for today’s show, we decided to try to find positive and encouraging messages online.

www.thelife.com shares a list of 19 ways to encourage others. We hope you adopt some of these ideas into your life. Choose today to encourage others!

Click HERE to read the entire article from STACY WIEBE.

The word encouragement comes from a combination of the prefix en which means “to put into” and the Latin root cor which means “heart”.

1. Learn individuals’ “love languages,” the special ways in which they feel most valued. In his book, The Five Love Languages, Gary Chapman explains that not everyone’s emotional needs are met in the same way, and that it’s important to learn to speak others’ love languages. The five love languages are: words of affirmation, quality time, receiving gifts, acts of service, and physical touch.

2. If an encouraging thought comes to mind, share it! It may not have the same effect if you wait. Don’t let shyness hold you back. Instead, form a new habit: “Encourage one another daily, as long as it is called Today…” Hebrews 3:13

3. When you introduce someone, add a few words of praise for the person’s abilities, accomplishments, about how they’ve helped you or about the nature of your relationship. It’s encouraging to be praised in front of others.*

4. Send flowers. A surprise delivery makes any occasion or accomplishment feel more momentous, and is a tangible sign that you are thinking of someone even when they’re not around.

5. When someone is discouraged or hurting, offer specific, practical help. If you ask, “How can I help?” the person might be at a loss to answer. It’s better to ask, “Would it help if I…” or say, “I would like to…”

6. Update your address book. In a digital world, there’s nothing like receiving a hand-written note in the mail.

7. Remind fellow Christians of the specific promises of God and characteristics of God. We may know something with our mind, but need to be reminded in our heart. The Apostle Peter wrote, “I will always remind you of these things, even though you know them and are firmly established in the truth you now have.” 2 Peter 1:12

8. Write someone a note to tell them that you’re praying for them. Tell them what you’re praying. You can pray specific Scriptures for individuals such as Romans 15:13, “[I pray that] the God of hope [will] fill you with all joy and peace as you trust in Him, so that you may overflow with hope by the power of the Holy Spirit.”

9. Make celebration a more regular part of your relationships. Celebrate others’ victories, large and small with a note, coffee together, a special meal, a congratulatory phone call, or just a high-five!

10. Be specific when you offer words of praise; it makes your encouragement more credible and concrete: “You did a great job at…”, “I really appreciate that you…”, “I was really impressed that you…”

11. Encourage other believers with a reminder of Christ’s coming. It redirects our thinking to an eternal perspective and ultimate deliverance from the sin and death. “We who are still alive and are left will be caught up in the clouds to meet the Lord in the air. And so we will be with the Lord forever. Therefore encourage each other with these words.” 1 Thessalonians 5:17b-18

12. Realize the power of presence. Just being there can be encouraging! When you’re with others, you’re telling them that they’re important. The Apostle Paul closed his letter to the church at Colossae promising to send his friend Tychius “that he may encourage your hearts.” Colossians 4:8b

13. If you’re part of a church, Bible study or fellowship, be committed to showing up. Your presence encourages others that they are part of a community of faith and that they are not alone. That’s why the writer of Hebrews says, “Let us not give up the habit of meeting together, as some are in the habit of doing, but let us encourage one another-and all the more as we see the Day approaching.” Hebrews 10:25

14. If someone you know is working on a large project, send her a single flower to encourage her at the beginning of the project, and a full bouquet when it’s done.*

15. Use encouragement as an outreach. If anyone should be known for being an encourager, it should be the Christian. Write a letter of appreciation to people at work, your apartment manager, your child’s teacher, or your doctor. Often when we interact with these people, we are asking for their services. Take time just to say thank you!*

16. If you really want to encourage someone who gives you excellent service, write a letter of commendation to the person’s boss.*

17. We could learn something from the way team athletes freely pat, touch and high-five each other in competition. Touch is a powerful encouragement. Be sure to be sensitive in this area, though. Ask someone if you can hug her first. And be careful to be above reproach with persons of the opposite sex.*

18. When you see someone making positive changes in their lives, affirm them. “You seem to have a really great attitude about…”, “It may be that I’m just starting to take notice, but I see that you’re…”, “Do you think that you are becoming more…?”

19. Tell people how they’ve encouraged you!

Choose one or two items on this list to encourage someone in your life today!

Tips adapted from the book, 52 Simple Ways to Encourage Others, by C.E. Rollins, Thomas Nelson Publishers, Nashville, TN, 1995.

Transition is tough, but you can positively face change. The Morning Thing 7/19/17

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(picture courtesy of Rachel Yoder)

The Morning Thing focused on an interesting topic topic today – transition.
It is difficult to handle change, at the workplace and at home. Change is inevitable, but most of us are very fearful of any type of change in our lives and in our routines.
We fear change at work for a variety of reasons. These fears are often associated with fear of failure, fear of success, fear of rejection, fear of criticism and fear of the unknown.
We shared some tips for positively handling change.

is Managing Director for WM Consulting. She wrote an insightful article for http://www.linkedin.com with 10 tips for dealing with change in your-workplace. These tips could also be adapted to your home and personal life.
Click HERE to see the complete article.

10 Tips for Overcoming Your Fear of Change at Work

  1. Acknowledge the change. The most important thing to do when change is happening in the workplace is to acknowledge it. Recognising and accepting change is one of the first steps towards managing it.
  2. Face your fears. When you fear change take some time out for yourself. Writing down these fears in an objective form can stop you dwelling on them. Go through each fear and write down what you would do if that fear came to pass. Knowing you have a back up plan can really help to defuse the emotional anxiety.
  3. Confront your feelings and seek support. Face your feelings about fear and the transition you are going through, especially when the change is imposed and beyond your control. Change could mean that you have to cope with a loss of co-workers, team, and a project that you really care about. You don’t have to act as a victim, even when you are not in control. The best thing to do is to accept your feelings and then reach out to close colleagues, partner, loved ones and talk to them about what you are feeling.
  4. Stop the fearful thoughts and replace them with something positive. Fear can come from creating negative thoughts and scenarios in your head about what the future holds. How you are describing the change to yourself? What you see to be the negative aspects of the change? What impact it has on you and your life? The moment you become fearful and have negative thoughts, stop them in their tracks and turn them into something positive. Ask yourself questions. In the past when I handled change really well what did I do? How did I handle it? What actions did I take that really worked for me? How did I deal with the change in my communication with others? How did I manage my mental health? Which personal attributes did I use to turn things into positive? Was I patient? Rational? etc.
  5. Be flexible and embracing of change. Instead of hiding from your fear and creating defenses to keep it away from you, be open and flexible to taking on new challenges and tasks. Chansky says to approach change with an open attitude of learning. “Even if you don’t like something new in the system, if you are flexible, people will want to work with you, and there is a greater chance of change. If you “rage against the machine, so to speak, no one is going to rush to have your back.”
  6. Be part of the change. Adopt an attitude of anticipation and excitement. Welcome change as an opportunity. Get involved in new committees and work teams. Be an influencer and driver of change. That way you will feel empowered and less fearful. See the positive in the way forward.
  7. Communication, communication and more communication. Communication is always important and especially when you face change. Part of the fear of change is the unknown. If the organization is not communicating change effectively, make it your business to be proactive in finding out more about what the change involves. Don’t sit back. Talk to your boss, your boss’s boss and your co-workers to get their understanding. Don’t make these sessions negative. Instead ask constructive questions to find out meaningful information to help you understand better. Be aware that sometimes when talking to co-works news can be distorted and can be mixed with rumor.
  8. Reduce Stress and anxiety. In times of stress caused by change we may feel tired and un-energized. This is the time we need to focus on being strong, fit, healthy and resilient. To be resilient you need to be clam and in control so that you are able to make good, clear and rational decisions. Focus on your exercise and nutrition, breath deeply and smile. This doesn’t have to be extensive; 20-30 minutes of meditation; yoga or even walking to clear your head is sufficient.
  9. Have a sense of meaning. Take time to take stock of how valuable you are to the organisation. Acknowledge your successes and the valuable skills and attributes you offer the organisation. This is perhaps the time to make your self more valuable. Research tells us that valuable employees typically get through changes unscathed, or even better than before.
  10. Continue to do your work and see the big picture. It is easy during times of reorganisation to sit back and see what will happen tomorrow. It is easy to have that attitude as in some cases the work you are doing might change. However, remember that till you have a new direction you need to focus on achieving your designated goals and tasks. Remember that a great positive attitude should impress a future boss.

The bottom line is, change is inevitable for all organisations today, so you’ll need to overcome your fear of it.

Change can be frightening and disruptive. However, with the right attitude, outlook and actions, you can find opportunities in that change.

Author Bio – Ban Weston

Ban is the Managing Director of wm Consulting founded in 2005 and is qualified in organizational psychology. Ban’s expertise and knowledge covers Organizational Development, Leadership Development, Change Management, Cultural Transformation, Capability & Talent Development and Executive Coaching. Ban works closely with CEOs, Executive Teams, Middle Managers and Team Leaders to accelerate leadership development and team effectiveness.

 

 

The Ultimate Stain Removal Guide – The Morning Thing 7/18/17

We found it! The Ulitimate Stain Removal Guide! www.thekrazycouponlady.com shares 28 surprising tricks to remove pretty much any stain.

Click HERE to see the complete list.

Here are some of our favorites:

Get rid of soap scum and hard water stains with cooking spray.

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Orange peels will also get rid of water stains.

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Remove a permanent marker stain from nearly any surface with regular toothpaste.

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Citrus Kool-Aid will help scrub away toilet-bowl stains.

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Wipe away deodorant stains with a new or used dryer sheet.

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Use toothpaste to remove coffee and tea stains from mugs.

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The Morning Thing salutes the stain fighters!
Let us know if you have found a trick that works at your house.
Email your tips to wnzr@mvnu.edu

Thing Morning Thing Fave 5: Camping Memories!

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This morning we talked about the Ultimate Camping Packing List! If you and your family are planning a trip this year, we HIGHLY recommend checking out our blog from this morning’s show, HERE! We talked about an article from simplefamilypreparedness.com which gives a step-by-step guide to make your camping experience SOOOO much easier.

For our Morning Thing Fave 5, the WNZR staff shared their favorite camping memories!

Marcy Rinehart

Jenna Potts

Rachel Rinehart

James Hubbard

Eddie Dilts

The Ultimate Camping List – The Morning Thing 7/14/17

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We have found the Ultimate Family Camping System for families. This step-by-step guide will make your camping experience SO much easier.

Misty writes for www.simplefamilypreparedness.com
She says that having separate bins is the key to pack for your camping trip.
Click HERE to see the complete article and to download Misty’s Camping Lists.

Misty created four master camping packing lists for her family camping trips. (You can download/customize/print each one HERE!)  Each camping checklist (except the last one) is attached to a tub where she puts those supplies:

  1. Camp Kitchen Tub
  2. Family Tent Tub
  3. Camp Supplies Tub
  4. Last Minute Camping Checklist

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Family-Tent-Camping-List

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