BY EMMET RUSHE: This week has been an eventful one.In the past 7 days, I have finished up my job, started full time at my Personal Training business, moved location to Optimal Fitness, all while moving house… and we have begun building our new house……….phew!!!!It would be easy to assume that my eating these past few weeks has been pretty crappy, but you know what happens when you assume something. During times of increased pressure and stress, mistakes in our dietary habits can easily happen.You don’t have time to prepare meals. You are snowed under at work and haven’t time for lunch. You are rushing from place to place and grabbing the quickest thing that comes to hand and those things are usually junk.Is it any wonder that some of us wake up one morning and wonder what the hell happened?How do we get around this problem? How do we make better choices when you are tight for time and finding it hard to think ahead?Here’s a few things that I did over the last few weeks that help me to stay on track and keep mistakes to a minimum.1: I got up earlyWhen you know you are going to have a busy day ahead of you, setting the alarm to go off half an hour earlier than usual means you can get up and prepare yourself a big breakfast.This isn’t anything new. Our mothers have been telling you this for years and mammies know best. By eating a balanced breakfast not only are you are curbing hunger for a few hours, you are also helping your concentration levels and because your satiety levels are increased the likelihood of reaching for something at the till is greatly reduced.2: I reduced my carbohydrate intake.My training was all over the place because of different projects pulling me from pillar to post.Carbs are a fuel source for our body; if the body is idle it doesn’t need as much fuel. Reducing your intake of carbs to mainly around training times means your body will use them for energy and you won’t have excess in your system that can be stored as fat. 3: I increased my intake of vegetables.When you take something out you simply cannot leave a void.Increasing your intake of vegetables with every meal will help keep you feeling fuller for longer during and after meals and because vegetables have very few calories, you don’t have to worry about how much you eat.4: I snacked on fruit and nutsWhen you are in a hurry you always end up reaching for the quick fix food choices.Keeping portions of fruit and nuts at hand means you will always have a quick and portable snack at hand.Portion sizes for nuts are a small palm-full or a thumb length of them (not the whole bag).The reduction of carbs means that our fat intake will have to increase to keep energy levels up; snacking on nuts can help with this.5: I ate protein with every meal.This should be a staple of every diet no matter what the goal is.Protein helps with satiety levels and will keep you fuller for longer and because it is so satisfying it is very hard to over eat, you are getting calorie control without even knowing it.Protein is also needed for maintenance of and increasing muscle mass, this is not a bad thing.The more muscle you have the more calories your burn at rest.You are basically turning your body into a fat burning machine; pass the chicken ☺These are some basic tips that you can use when you are busy and find it hard to pre-prepare your meals in advance. They should help you keep on track.#TrainSmartIf you have any question on this article or for getting a tailored program to help you reach your goals, please contact me through the link below.https://www.facebook.com/pages/Rushe-Personal-Training-and-Performance/120518884715118* Emmet is the owner and operator of Rushe Personal Training and PerformanceEMMET RUSHE’S FITNESS COLUMN: TOO BUSY TO EAT was last modified: May 19th, 2014 by John2Share this:Click to share on Facebook (Opens in new window)Click to share on Twitter (Opens in new window)Click to share on LinkedIn (Opens in new window)Click to share on Reddit (Opens in new window)Click to share on Pocket (Opens in new window)Click to share on Telegram (Opens in new window)Click to share on WhatsApp (Opens in new window)Click to share on Skype (Opens in new window)Click to print (Opens in new window)Tags:emmet rushefitness column
Southwest Washington employers hope to recruit nearly 1,000 new workers by the end of summer in a hiring surge unprecedented in recent memory, according to state officials.WorkSource, a statewide program that connects job seekers to employers, was working to fill about 400 jobs in Cowlitz and Clark counties — a fairly typical number — until a few weeks ago, said Robert Brown, area director for the state Employment Security Department. Then 21 growing companies with another 545 openings contacted WorkSource in search of workers.About 300 of those additional job openings are spread across 14 existing Clark County employers, which are hiring in large numbers as they grow, Brown said. The other openings are in Cowlitz County. Brown declined to name the employers because they had not given permission to be identified, but he said that there are openings for engineers, production workers, supervisors, human resource specialists, assembly crews and others. Most pay $15 to $30 an hour, and include benefits.More than 10,000 Clark County jobs have evaporated since late 2007, and a few hundred summer openings will not be enough to overcome a jobless rate that’s hovered near 13 percent for the past year. For Clark County’s unemployment rate to return to pre-recession levels by February 2013, employers would have to hire 9,600 workers per year — quadruple the rate at which they hired between 1998 and 2008 — according to a recent analysis by regional economist Scott Bailey of the state Employment Security Department.“We’re not going to see that volume of jobs come back for some period of time,” Brown said. Nonetheless, he said, he’s heartened that at least some sectors of the local economy are clearly growing.