Posts tagged with "Arlington"

Emotional Eating Contributing to Your Prediabetes?

Here Are Eight ADA-Approved Techniques to Break This Dangerous Habit

If you’ve got prediabetes, it’s time to adopt healthier eating habits. But emotional eating is one habit that could derail your progress and put you further at risk. Jill Weisenberger, author of Prediabetes: A Complete Guide, offers tips to help you stop emotional eating today.

Arlington, VA (May 2018)—If you’ve been diagnosed with prediabetes or have been told that you’re at high risk for developing type 2 diabetes, you already know you’ve got to change your eating habits. But overhauling your diet is anything but easy—especially when you’re feeling hurt, sad, mad, lonely, or aggravated. If you turn to food when you’re stressed or unhappy, you could be damaging your health with emotional eating.

“Plenty of people who try to adopt healthier eating habits often find themselves waylaid by emotional eating,” says Jill Weisenberger, who partnered with the American Diabetes Association to write Prediabetes: A Complete Guide: Your Lifestyle Reset to Stop Prediabetes and Other Chronic Illnesses (American Diabetes Association, May 2018, ISBN: 978-1-580-40674-1, $16.95). “Digging into a carton of ice cream or bag of chips when you’re feeling down can quickly derail your health goals. And for the 84 million American adults with prediabetes, emotional eating can be especially dangerous to your health.”

Weisenberger says it can be hard to break the habit of emotional eating, because psychology and biology are both at play. People reach for “feel-good” foods like Mom’s cookies or a cheesy casserole. Additionally, stress hormones crank up the appetite, and eating releases the brain’s feel-good chemicals. Often, a psychotherapist skilled in working with people with disordered eating is the ideal person to help you. Ask your healthcare provider for a referral if you think a psychotherapist can help you.

Despite these challenges, you can learn to stop emotional eating with practice and diligence. Are you ready to break free of emotional eating and move one step closer to reclaiming your health? Here are a few techniques that may help you on your journey.

Keep a log. Record your food intake for a week or two. Track what you’re eating along with your mood. This process may help you find choice points in which you can learn to change your thinking and behavior and teach you to identify your breaking points long before you break.

“Consider keeping a photo log,” suggests Weisenberger. “If you’re about to eat, snap a picture. Do this for a week to see in color the choices you’ve been making.”

Notice and label your emotions. Having negative emotions isn’t usually bad. In fact, having negative emotions is actually normal. But taking a deep dive into a bag of salty, crunchy snacks because of negative emotions is unhelpful in the long run.

“Practice noticing and labeling your emotions,” says Weisenberger. “Are you sad, anxious, lonely, or mad? Naming them and observing them without judgment will help you learn about them. Many people find that journaling about their emotions is helpful.”

Imagine handling emotional situations. In your mind, practice responding to common triggers in ways that don’t lead you to overeating. Think about what you can do next time you feel overwhelmed with household chores or the next time you argue with your spouse or whatever situation leads you to eat emotionally. Over and over in your mind, practice acting in desirable ways. “Here again,” says Weisenberger, “many people find journaling enlightening and empowering.”

Create a plan. After imagining responding in positive ways, create a plan for difficult situations. If you need distractions, gather things to help you, such as puzzle books, adult coloring books, nail polish, a list of people to call, or a list of activities such as soaking in a bath or playing with your dog.

“If you know that exercise or meditation help you cope with strong emotions, plan to take at least five minutes for meditation or exercise,” says Weisenberger. “You may need more than one plan to address various situations.”

Practice non-food coping skills. Regularly soothe yourself without calories. Every day, take time for soothing enjoyment, so when the time comes, you have an arsenal of coping strategies at the ready. Some ideas include taking deep-breathing breaks, using adult coloring books, writing in a journal, listening to soothing or uplifting music, chatting with a friend, buying yourself flowers, or soaking in a hot tub.

“I regularly play with my dog, Benny, a perpetual puppy,” says Weisenberger. “I also call and text my daughters, spend quiet time drinking tea or coffee with my husband, take five-minute breaks outside, and sit alone sipping a warm and fragrant tea from a beautiful cup. How you choose to soothe yourself is as individual as you are.”

Adopt a morning ritual. A morning ritual potentially has the power to affect your entire day. A ritual is different from a routine in that a ritual holds a deeper meaning. A few examples are:

• Express gratitude in thoughts, a journal, or aloud.

• Reaffirm your goals in writing or aloud.

• Practice yoga, meditation, or prayer.

• Watch a sunrise.

• Visualize good things happening in your day.

• Recite affirmations or a mantra.

Build in food treats. Whatever food you reach for in times of stress probably has some special meaning to you. Is it chocolate, macaroni and cheese, pizza, or hot-from-the-oven cookies? Whatever it is, be sure to have some now and then. Not as a reward, but simply because you like the way it tastes. Practice enjoying this favorite food in a reasonable amount, perhaps as part of a balanced meal. Simply removing a food’s taboo label can be helpful. In this way, you are learning that it’s okay to treat yourself and removing the notion of treats as cheats. We all deserve treats, but cheat days are the wrong mindset.

Create a personal wellness vision and review it often. A personal wellness vision is a concrete and motivating picture of you being healthy, feeling healthy, and living a healthful life. Imagine yourself at your ideal level of well-being. How do you feel? Look? Act? Write down what this looks like for you. This vision will help you identify what is important to you.

“After creating your vision, be sure to regularly look it over! It’s easy to forget what really matters when you’re under stress or running in crisis mode. But knowing—and remembering—what’s really important steers you to appropriate actions.”

“Reaching for food to manage your emotions can be a very hard habit to break,” concludes Weisenberger. “Become aware of times when you look to food to soothe you, calm you down, or help you avoid your feelings. When you recognize that you’ve been eating with your emotions, you can change the behavior and continue striving toward your health goals.”

You can visit Jill Weisenberger’s website here

Poll Finds 1 in 4 Women Fundraisers Has Been Harassed

Almost half of all fundraisers have some sort of personal experience with sexual harassment, with a quarter of all female fundraisers having been sexually harassed during their careers, according to a new survey by the Association of Fundraising Professionals (AFP) and The Chronicle of Philanthropy, andconducted independently online by the Harris Poll.

The survey, the first comprehensive study of its kind about sexual harassment in the fundraising profession, found that 48 percent of respondents had either personally experienced, witnessed, and/or heard second-hand about incidents of sexual harassment. One in four women have experienced sexual harassment in the fundraising field, and seven percent of men have experienced the same.

In 65 percent of the cases reported in the survey, the perpetrator of the harassment was a donor, and in nearly all cases (96 percent), the perpetrator was a male.

“The number of cases involving donors is eye-opening and points to a unique and very troubling situation within the profession,” said Mike Geiger, MBA, CPA, president and CEO of AFP. “As we look at how to proceed with the data from the survey and begin developing anti-harassment education and training for fundraisers and others in the charitable sector, we will have a special focus on the all-important donor-fundraiser relationship. We know most donors have only the best interest of the cause at heart, but our message will be clear: no donation and no donor is worth taking away an individual’s respect and self-worth and turning a blind eye to harassment.”

More than a quarter (27 percent) of respondents believe that donors are prioritized and have more rights than they do, and 13 percent feel that their organization places a greater value on the loyalty of donors than the safety of its staff. The numbers increase for those who have personally experienced sexual harassment, witnessed or been told about another’s experiences.

Prevalence of Harassment

In total, 21 percent of all respondents to the survey (men and women) have personally experienced harassment, while 16 percent of all respondents have witnessed harassment, and 26 percent have been told about incidents of harassment.

The most common types of sexual harassment experienced in the fundraising profession include inappropriate sexual comments (80 percent) or unwanted touching or physical contact (55 percent). Harassment is not typically a one-time occurrence either. Almost three-quarters (74 percent) reported having had at least two harassment experiences, and 51 percent have had three or more.

“While we work to improve communities around the world, it’s clear the fundraising profession is not immune to the problems of sexual harassment,” said Ann Hale. “Regardless of where the harassment comes from—supervisors, colleagues, donors or whomever—AFP is committed to addressing this critical issue and providing tools and resources to help stop and prevent sexual harassment from occurring. This data is exactly why we developed the Women’s Impact Initiative this year, and we’re grateful to the Chronicle for their support of this important survey.”

AFP’s Women’s Impact Initiative, launched on International Women’s Day, is a two-year campaign focusing on issues related to women in the profession, including harassment, salary inequity and lack of women in fundraising leadership positions. The sexual harassment survey is the first major project in the Women’s Impact Initiative.

Organizational Responses

One of the key tools flowing from the survey will be steps, advice and guidance to ensure action is taken when harassment occurs.

“A big takeaway from the survey is that many fundraisers like their organizations and believe it will support them if harassment occurs,” said Tycely Williams, chair of AFP’s Women’s Impact Initiative. “But at the same time, the data shows that once harassment was reported, often times very little was done. We need to begin a larger conversation with everyone in the sector about what we can all do to not only prevent harassment, but respond appropriately and timely when it does occur.”

More than 8 in 10 respondents (81 percent) have at least somewhat favorable views of the organization for which they work, and nearly all (94 percent) are at least somewhat satisfied with their organization’s culture towards sexual harassment. The vast majority (91 percent) are optimistic that their organization would support them if they personally experienced sexual harassment in the workplace.

But the reality is different. According to respondents who have experienced sexual harassment and told their organization, in many cases (71 percent of the time) no action was taken against the perpetrator after the incident has been reported. Over half (53 percent) are not very or not at all satisfied with how their manager, supervisor or organization responded to their allegation of sexual harassment. Even more critically, more than one-third of respondents (35 percent) have even felt a negative impact on their career through raising their incidents of harassment.

Changing Culture

Overall, fundraising professionals believe that the culture within the profession is changing with respect to sexual harassment. More than 9 in 10 (92 percent) believe that sexual harassment allegations in fundraising are more likely to be taken seriously today than ever before. The majority (82 percent) observes the #MeToo movement having a positive influence on the general workplace environment.

In addition, 93 percent of fundraising professionals want a “zero tolerance policy” enacted in every workplace in their country, and 7 in 10 feel very strongly that this should be the norm.

“Fundraising has been responsible for so much positive change in the world, and now we need to be at the forefront of change within our own profession,” said Geiger. “This survey should be a call to action to everyone in fundraising and philanthropy. As the largest community of fundraisers in the world, AFP is prepared to take the lead on the issue, and we look forward to working with organizations across the sector in addressing and ultimately solving the issue of sexual harassment.”

More information about the survey and the Women’s Impact Initiative can be found at www.afpidea.org/wii.