No time for workout? A few minutes may be enough.

Do you also occasionally wonder how some folks manage to go to the gym three or four times per week for an hour or more? I do, because with kids, house, garden and last but not least, two jobs squeezing out time for the gym seems impossible. I do know, it’s recommended – still, I don’t have time for it and this is no excuse. Now, at least, I don’t need to feel guilty anymore about the little exercise I do.

A study at McMaster University in Canada has shown that doing several times per week high-intensity interval training (HIT) is as beneficial for your health as  traditional long term exercise. For the study, volunteers did three times per week ten one-minute sprints on a stationary bike with one minute rest in between. In total they got 30 minutes of exercise. The results of the study were  published in the March issue of the Journal of Physiology .

What I learned from this study is that in good conscience I can replace hours of endurance training, for which I don’t have time in my busy life,  with a few minutes of intense exercise on my stationary bike. Works for me.

Christiane is Life coach and psychologist. Contact her at www.coach4u.net

Negative stereotypes about getting old may shorten your lifespan

Do you think that getting old is equivalent to getting forgetful, physically weak and dependent on others? If yes, think again – in your own interest.

According to recent research, people who expressed negative stereotypes about aging when they were younger had a higher risk 30 years later to suffer from serious health and memory problems. They even lived on average 7.5 years shorter compared to those with a more positive attitude about getting old.

Scientists are of course trying to find out what is causing this link between stereotypes and health effects.

It could be that the principles of self-fulfilling prophesies are here at work. If you believe that you will lose cognitive skills like memory as you get older, you may stay away from tasks involving those skills.  Consequently, as the old adage goes, “use it or lose it” you are then losing these skills.

Christiane is psychologist and Life & Career coach. Contact her at ten.u4hcaocnull@enaitsirhc

Job satisfaction is declining

The majority of the American workforce is currently unhappy at work. Surprisingly, this situation seems to be not even directly related to the recession. There has been a 4% drop in job satisfaction just between 2008 and 2009, but annual surveys by the Conference board research group  have shown a steady downward trend: 20 years ago more than 60 % of workers were satisfied with their jobs, today only about 45% of those surveyed expressed satisfaction.

The youngest workers are particularly unhappy: Only about 36% are satisfied with their job.

There are several reasons for the growing dissatisfaction:

According to the survey, workers find the work itself less interesting. Further, the satisfaction with job security is down – no wonder with an unemployment rate of about 10 %. Rising costs of living and health care are also to blame as many workers had to accept a cut in income when companies downsized production and work hours.

Christiane Turnheim is psychologist, college teacher and Life & Career coach. Contact her at ten.u4hcaocnull@enaitsirhc

Gratitude is Key to Happiness

Gratitude, the emotion of thankfulness and feeling blessed, is one of the essential ingredients for living a good life. One of the simplest tool to increase happiness therefore is to remind yourself regularly of all the people, experiences and things you can be thankful for that they are in your life.

This week, I asked students in my Psychology 101 class for what they will be grateful tomorrow at Thanksgiving. Most answered spontaneously “family, friends, and good food”. However, some students answers revealed life experiences, hardships, and maturity one might not expect in such young people.

One young woman for example told me about her struggles as single mother. She described herself as trouble maker in high school and then being pregnant at age 17. The baby was her wake-up call, and today she is a doting young mother and aspiring nurse. She is thankful for having been able to turn her life around.

A young man told me about his family back in Haiti who is making sacrifices to support his education here in the US. He feels blessed for having his family, and is sad that they can’t celebrate with him.

Another young woman, who has lost her forearm in an accident, simply stated that she is grateful for her health.

Also mentioned by students was gratitude for having a decent life and not being homeless like friends, and an older student mentioned to be grateful for one more Thanksgiving with his parents though their health is failing and they need his assistance a lot.

After listening to the students, I truly feel blessed that I have the good fortune to be grateful for family, friends, and good food.

Does Candy Eating Predict Violence?

According to a new British study, children who eat more candy at age 10 are more likely to be convicted for violence as adults. Where does this leave us parents? Should we switch our kids to a sugarless diet? Well, not so fast.

Let me tell you first a bit more about the study. Researchers from the University of Cardiff in England studied 17 000 children born in 1970. Their rationale for the study:

“Diet has been associated with behavioural problems, including aggression, but the long-term effects of childhood diet on adult violence have not been studied. We tested the hypothesis that excessive consumption of confectionery at age 10 years predicts convictions for violence in adulthood (age 34 years). Data from age 5, 10 and 34 years were used. Children who ate confectionery daily at age 10 years were significantly more likely to have been convicted for violence at age 34 years, a relationship that was robust when controlling for ecological and individual factors.“

Source: British Journal of Psychiatry, 2009 Oct;195(4):366-7; ; retrieved on 10/18/2009

So, there is a relationship (correlations) between eating daily sweets as a child and violent behavior as adult. However, it would be a common mistake now to infer that one event explains the other. As always with correlations, there could be other variables that explain both, chocolate and candy eating behavior and tendency to aggression.

Possible is that some parents always reward good behavior immediately with candy or cookies. Those kids then may learn to always expect immediate gratification instead of learning to wait for future rewards. Thus, the parents may have nurtured impulsive behavior.

As researcher, I would look into the possibility that temperament is the cause for both: children with impulsive temperaments will probably have self control issues with respect to chocolates and candies and as adults later also self control issues with respect to conflicts with others.

The researchers of the British study say that it’s too early to warn parents about a negative impact of sweets on their children’s behavior. Nevertheless, already previous studies have shown that better nutrition leads to better behavior, and this fact applies to children and adults. For example, a University of Southern California Study showed in 2004 that malnutrition in the first few years of life leads to antisocial and aggressive behavior throughout childhood and late adolescence. Read more

Bilinguals: Do they switch off one language?

Recently it happened again: in the middle of a lecture about the history of psychology, I used a German expression. I didn’t even notice it at first, only the puzzled look of my students told me that something was wrong.

As I’m even thinking now more and more in English, it surprises me that occasionally German words would unconsiously sneak in when I’m speaking English. A group of Dutch psychologists now found an explanation:

Bilinguals Are Unable To ‘Turn Off’ A Language Completely, Study Shows
ScienceDaily (2009-08-19) — With a vast majority of the world speaking more than one language, it is no wonder that psychologists are interested in its effect on cognitive functioning. For instance, how does the human brain switch between languages? Are we able to seamlessly activate one language and disregard knowledge of other languages completely? … > read full article

Free pizza for higher job satisfaction

Recently, I read in the newspaper that some companies provide free pizza or ice cream to their employees to keep them happy in face of the still dismal economic situation.

In these days many companies are reducing the size of their workforce and also are cutting benefits. The remaining employees are left to deal with two pressures: the anxiety that the next round of layoffs will include them and with an increased workload because they inherit some of the tasks of those who got the pink slip.

Therefore, morale is down in many companies and management is looking for new ways to lift the spirits again. Free pizza or cook-outs are supposed to show appreciation and foster loyalty to the company during bad times.

I’m wondering whether this is really working. Personally, if I felt that my job is not secure and I might get laid off, no free pizza would keep me from looking for alternatives. On the other hand, if I’m satisfied with my job and the company in general – and one criterion for me would be fairness in regards to the whole lay-off process- I wouldn’t need free pizza to boost my work morale.

Gender gap in financial wisdom

Today, I heard on CNN NEWS about a study researching a gender gap in financial wisdom. According to this study, women look for help and advice when they are already in financial troubles while men seek out financial advisors to avoid those troubles and plan for the future. Men follow the developments on the stock markets at a higher rate than women and men also are more likely than women  to pay off their credit card bills in full every month.  

It seems that many women could really benefit from the services of a Money (Life ) coach.

The study was done by Financial Finesse, a provider of financial education programs. Read more details  .

Christiane is Life Coach and teaches Psychology at a Community College in Massachusetts. Her website is www.coach4u.net. Sign up for her newsletter.

Grow your own fruits and vegetables

Although we are already in June, it’s not too late for many regions to start a vegetable garden and save some bucks. Garden centers still offer inexpensive lettuce and young tomato, pepper, squash and pumpkin plants. You might even get now some good sale offers.

If you are inexperienced with gardening and therefore prefer to start small, you may want to choose only one kind.  For gardening rookies, I recommend tomatoes. Tomatoes are quite pricey on local farmers markets, however they don’t require care by someone with a green thumb.  Provide  good soil, lots of sun, water regularly and stake when the plants are getting tall, and you will harvest several pounds of fresh, sweet and juicy red fruits from each plant.

gart_tomaten

In regards to fruits, start planning for next year: Plant raspberries and blackberries, which will bear fruits next year. Ask in your garden center what types of fruits may grow in your region. You may be surprised about the possibilities. When we  planted a peach tree in our garden  near Boston, we were concerned that it might not survive the first winter. Well, it did and every year we get to enjoy more peaches. Last year we harvested about 50 pounds – at farmers market prices of almost $ 3 per pound a good return of investment:

100_6851

Christiane is Life Coach and enthusiastic gardener. Her website is www.coach4u.net. Sign up for her newsletter.

Do you sometimes feel that your life could be better? As your Personal Life Coach, I will help you to clarify your goals, increase your happiness and live a fulfilling life. Coaching by phone, email or in person.