In today’s fast-paced world, juggling family, work, and various commitments often leaves little time to prioritize healthy eating. Let’s solve this dilemma with some strategic planning so that you can enjoy delicious, nutritious meals without adding stress to your already hectic life. Below are some steps I suggest as a busy mom, daughter, and owner of a successful dietician practice.

Step 1: Plan Your Shopping Day

The foundation of successful meal planning is setting aside a specific day for grocery shopping. By choosing a consistent day—such as a Sunday—you can align your meal plans with your weekly schedule. Consider upcoming events, commitments, and meal preferences as you plan your shopping list. By reducing the frequency of shopping trips, you’ll not only save time but also curb impulse purchases, ultimately saving money and minimizing unhealthy snack temptations.

Step 2: Take Inventory

Before embarking on your grocery trip, take stock of what you already have in your fridge, freezer, pantry, and spice rack. This prevents duplicate purchases and ensures that you utilize existing ingredients before they spoil. A well-organized inventory streamlines meal preparation and eliminates the frustration of discovering expired or forgotten items.

Step 3: Motivation to Cook and Meal Planning

Meal planning isn't just about scheduling meals; it's also about fostering the motivation to cook. To inspire enthusiasm for meal preparation, involve your family in the planning process. Encourage everyone to contribute meal ideas and consider incorporating themes or challenges to make cooking more exciting. For example, you could challenge family members to recreate their favorite restaurant dish at home or host a friendly cooking competition with a specific ingredient.

Some fun theme nights to consider are:

• Meatless Mondays
• Sheet Pan Dinner Night
• Build-a-Bowl Night (Make a whole grain and then have a selection of veggies and protein choices.)
• Around the World Night (Perhaps you can try a Thai dish, a Mexican dish, an Italian dish and an African Dish? (There is such a thing as fusion! Be creative!)
• Loaded Nacho Night (Use low-fat cheese and lots of veggies.)
• Soup and Sandwich Night
• Finger Foods Fridays (There are so many healthy appetizers; offer a few choices.)
• Chili Nights in the winter
• Picnic Nights in the summer

Additionally, explore new recipes and cuisines to keep cooking engaging and adventurous. Use online resources, cookbooks, or cooking classes to discover fresh ideas and techniques. Experimenting with diverse flavors and ingredients can reignite passion in the kitchen and expand your family's culinary repertoire.

Keep in mind the benefits of home-cooked meals, such as improved health, quality family time, and cost savings. Remind your family that cooking at home allows for greater control over ingredients and portion sizes, leading to healthier eating habits and reduced reliance on processed foods.

Lastly, make cooking a communal and enjoyable experience by involving family members in meal preparation. Assign age-appropriate tasks to children, such as washing vegetables, stirring ingredients, or setting the table. Creating a positive and collaborative atmosphere in the kitchen fosters a sense of ownership and pride in the meals you prepare together.

Together as a family, you can schedule your meals for every night of the week, keeping in mind that you can have a leftover night!

Step 4: Creating a Shopping List

Craft a comprehensive shopping list based on your planned meals for the week and the addition of easy breakfast, lunch and healthy snack options, organizing it according to the layout of the store to optimize efficiency. Prioritize purchasing fresh, whole foods from the perimeter of the store, where healthier options like fruits, vegetables, and lean proteins are typically located. By aligning your list with the store's layout and your meal plan, you'll make smarter choices and avoid unnecessary aisles laden with processed snacks.

Step 5: Shopping Strategically

Navigate the grocery aisles with your well-organized list, focusing on nutrient-dense options found along the store's perimeter. Avoid shopping on an empty stomach to prevent impulse purchases of unhealthy snacks. By adhering to a strategic shopping approach, you'll safeguard your health, optimize your grocery budget, and make better food choices.

Step 6: Meal Prep

Upon returning home from the store, dedicate time to meal prep to streamline cooking throughout the week. Divide bulk purchases into portioned servings for the fridge and freezer to prevent food waste. Consider prepping staple ingredients such as whole grains and chopping vegetables in advance to reduce the meal preparation needed on busy days.

Meal planning is not only a practical approach to healthy eating but also an opportunity to cultivate a love for cooking within your family. By incorporating motivation-building strategies, strategic shopping, and meal prep, you can transform mealtime into a cherished and rewarding experience for everyone involved.

Several clients have recently claimed to be suffering from this modern malady, and a local human resources professional requested that I do an article on this subject. So here is my contribution to readers of “The Mentor.” By the way, in the literature I read in preparing this article, sometimes the key word is spelled “imposter” and sometimes it’s spelled “impostor.” The abbreviation for imposter syndrome is “IS.” A related condition is called “the imposter phenomenon,” and its abbreviation is “IP.” A quick and broad definition of the imposter syndrome, according to an article on the National Library of Medicine website, is “a behavioral health phenomenon described as self-doubt of intellect, skills, or accomplishments among high-achieving individuals.”

The article describes that certain individuals “cannot internalize their success and subsequently experience pervasive feelings of self-doubt, anxiety, depression, and/or apprehension of being exposed as a fraud in their work…” This is an issue that appears to have been growing over the past fifty years, more so than what I was aware of until researching this topic. According to this article, which is quite in depth and highly detailed, there is currently a particular interest in studying this phenomenon in the field of medicine. The authors of another study say that there is an established relationship between IS and other behavioral health disorders, including burnout, depression, anxiety, and exacerbation of other behavioral health issues.

This syndrome was first described in 1978 by Suzanne Imes, Ph.D., and Pauline Rose Clance, Ph.D. Their article in the journal “Psychotherapy Theory, Research and Practice” Volume 15, #3, Fall 1978, describes how they worked with 150 women who have earned graduate degrees in various specialties and who are respected professionals in their fields, and some of the women studied were then students recognized for their academic excellence. These women who experience the impostor phenomenon believe that they are not intelligent and are convinced that they have fooled everyone in being able to get into the positions they hold in medicine, academics and other fields. As a whole, these women do not experience an internal sense of success.

Despite their having earned degrees, scholastic honors, and high achievement on standardized tests, as well as gotten praise and professional recognition from colleagues and respected authorities, they consider themselves to be “impostors.” They often feel that mistakes had to have been made which led them to their high achievement, that they were mistakenly admitted into graduate school, that their professors over-estimated them, that errors were made in grading their tests, or that they were given honors or a prestigious job through luck or through biases held by their professors or interviewers. At present, there is no formal medical definition, and the syndrome is not listed in the DSM-V. Despite a lack of a formal definition, six criteria have been identified for individuals with IS. These are: the imposter cycle, perfectionism, super-heroism, atychiphobia (fear of failure), denial of competence, and achievemephobia.

Epidemiology is the study of the distribution (the who, when, and where), the patterns and the determinants of health and disease conditions in a given population. Some information on the epidemiology of imposter syndrome exists, but there have not been enough studies and research to give solid answers. However, the existing studies demonstrate that imposter syndrome tends to be more common in females than in males and is more common in marginalized groups (e.g. in racial and ethnic minority groups and in people of a lower socioeconomic status). There also tends to be a high prevalence of IS among workforce members in high-pressure, high-stakes jobs.

If you feel that you are suffering from this syndrome/phenomenon or from any of the other conditions mentioned in this article, it is best to consult with your primary care medical provider about it and explore possible solutions.

Capital EAP also has resources that can help you through these feelings.

Over the past few years, the trend of online sports betting has increased. However, while some individuals enjoy it without any issues, others may become addicted. Online sports betting can lead to a "get rich quick" mentality, which can create unrealistic expectations and disappointment. Additionally, there is potential for fraud and scams, with many fraudulent websites claiming to offer legitimate betting opportunities. It is crucial to remember that sports betting is a form of gambling, and there are no guarantees of winning. One of the most significant consequences of online sports betting is the potential for addiction, particularly among individuals in their twenties who have easy access to betting platforms on their mobile devices and are targeted by sports betting companies. 

Gambling addiction can lead to financial problems, relationship issues, and mental health conditions. This can include but not be limited to deep debt, bankruptcy, illegal activities like stealing, divorce, alienation from children, isolation from the community, etc. There is a proven correlation between gambling and sports betting as well as its adverse impacts on mental health, including depression, anxiety, and even suicidal thoughts. As online sports betting can be done in the comfort of one's own home without social cues to discourage excessive gambling, it can be a challenge for those with addictive tendencies. It is crucial to be aware of the potential negative effects of online sports betting, especially on young adults who may be more susceptible to developing a gambling addiction. To combat this issue, parents and educators must have open and honest conversations with young adults about the risks associated with online sports betting. Signs of a problem may include preoccupation with betting, loss of control over time and money spent, withdrawal symptoms, including irritability, and continued use despite negative consequences. This could cause an inability for the individual and those affected by problem gambling to refrain from discussing their issues openly due to fear of judgment. It is essential to know that you are not alone! Seeking professional support from resources such as hotlines, support groups, and licensed therapists or counselors who specialize in gambling addiction can be helpful. The National Council on Problem Gambling offers a 24/7 helpline (1-800-522-4700), and the Center for Problem Gambling and Gamblers Anonymous (https://www.gamblersanonymous.org/ga/) are resources that offer support and recovery-based groups. Assistance is available! For more information about the Center for Problem Gambling, contact (518)465-3813 to talk more with an EAP Intake Coordinator. Gamblers Anonymous meetings are held at our 650 Warren Street office on Wednesdays and Fridays at Noon. 

Remember that seeking help for online sports betting addiction is a brave and important step towards recovery, and there are resources available to support you on your journey towards a healthier and happier life.

When working in mental health, a common question that our staff get is what are we reading? What do we recommend? So we've listened and are answering your questions! Each month, we will be highlighting what our staff are up to! This month, we asked the faces behind the voices you hear when you call in for services - our amazing intake team! If you're looking to escape reality or learn more about yourself, here are some recommendations from our crew!

Kathryn - Intake Coordinator

Watch - Formula 1: Drive to Survive - Great for race driver lovers who love behind the scenes and hearing the drivers’ perspectives. Listening to the interviews and seeing how the team principles continue to better their team and the drivers as individuals is fun. Available on Netflix.

Read - Tuesdays with Morrie by Mitch Albom - What I enjoyed so much about this Memoir is the safe space and intellect between two generations and people. Every conversation in the book shows how the influence and support from an unbiased friend can help you navigate life; it was beautiful to see.

Leah - Office Manager

Watch - True Detective - A riveting limited anthology series featuring incredible performances by big-name stars such as Matthew McConaughey, Jodie Foster, and Woody Harrelson. This show is for those who love thrillers and true crime. Available on HBO Max. 

Read - Codependent No More by Melody Beattie - Time and time again, I've found myself putting my life on the back burner to tend to my loved ones. Whether it is fixing their problems or supporting them without an end in sight, this book has helped me realize that I’m not helping anyone by holding myself responsible for the lives of others.

Listen - “Who Cares” is a great, feel-good soft pop album for springtime. I always add this album to my playlist around this time of year. My top picks from the album include: “If You Want It,” “Amazing”, “Worth It,” and “One In A Million.”

Ney- Intake Coordinator

Watch - Carol at the End of the World. It is a short cartoon about life at the end of the world. A planet is set to crash into Earth in seven months, and it's about what Carol's life looks like during that time. Available on Netflix.

Read - My Best Friend’s Exorcism by Grady Hendrix - My Best Friend's Exorcism is a 1980s thriller in which two best friends encounter the supernatural. Abby and Gretchen are best friends until one fateful night in the woods, Gretchen comes back....different. Now, it's up to Abby to save her friend from the clutches of evil.

Listen - RadioLab - A podcast about various curiosities: each episode focuses on something exciting and follows journalists as they uncover more about it.

Tax season worries!? While you dream of what you’ll be spending your refund on, Capital EAP can help you conquer your taxes and make the most out of the season.

Did you know that your Employee Assistance Program (EAP) benefits offer FREE, unlimited access to success coaches? Our success coaches are here to help empower you every step of the way, helping you navigate through tax season with ease and confidence. Plus, they’ll help you into a treasure trove of community resources to ensure you’re getting all the deductions and credits you deserve.

Whether you’re a seasoned tax filer or a first-time tax adventurer – your benefits also give you access to a FREE consultation with a Financial Advisor armed with the knowledge and expertise to guide you through the process. They can also help you budget your refund to make the most out of that chunk of change hopefully coming your way.

So why stress about taxes when you can turn tax season into a breeze?

Ready to get started? Reach out to intake at 518-465-3813 to unlock your assistance and wave goodbye to the stress of the season.