Saturday, May 30, 2020

The Relationship Between Stress, Nutrition, and Emotional Well-Being - Sheryl Puterman

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VoiceAmerica  0:11  
One problem facing people at many levels of business is how to make time for a work life and a personal life. Do you find that one seems to keep getting in the way of the other? This is the work life balance with Rick Morris. Even if you're not involved in the business world, you'll have a lot to gain by tuning into today's show. Now, here's your host, Rick Morris.

Rick A. Morris  0:33  
Welcome to another edition of the work life balance on this Friday afternoon. So glad everybody's joining us and look forward to a fantastic show. Next week just to forewarn you, I am going to go to a replay next week and finally take a break. I'm going to actually do a little travel so a little bit of the United States get in my car, get out of this house. I think everybody's ready to start to open up a little bit here. So I'm going to do that next week. But stay tuned though because We've got we're actually booked up all the way through the end of September now and just some phenomenal guests, we got some great surprises that are coming. And speaking of phenomenal guests, let's get to our guest this week. She's the founder and CEO of nourishment vitality, and has been involved with the health and wellness space for over 20 years. She's an internationally trained and certified Mind Body nutrition and wellness practitioner, and also an expert in stress relief management and conscious relationships. She's a graduate of multiple programs and courses and we can't wait to have her on let's welcome Cheryl Peterman to the show. How are you Cheryl?

Sheryl Puterman  1:32  
Hey, how are you? It's lovely to be here with you all this evening. And I hope everybody is well and healthy. And I'm speaking to you here from Israel and my evening talk.

Rick A. Morris  1:42  
I was gonna say What time is it there?

Sheryl Puterman  1:45  
It's now actually 12pm 12pm.

Rick A. Morris  1:49  
Okay, so, so it's middle of the day or 12 eight I sorry,

Sheryl Puterman  1:53  
12am. party

Rick A. Morris  1:55  
with us.

Sheryl Puterman  1:58  
Yeah, I'm here for the party.

Rick A. Morris  2:00  
Wait, wait to stay up with us. We appreciate that. So talk to us a little bit about how you got into this industry, what led you to health and wellness and really stress and I really want to dive in on the stress stuff, especially now, in these current times.

Sheryl Puterman  2:13  
It's so relevant in today's current times. Absolutely. So Rick, you know, I've actually been studying metaphysical sciences since my teenage years, and the healing sciences ever since my teenage years, this has always been my passion. I also studied beauty and Cosmetology and skin and body k therapies. And I had my own business running for many years. And it was actually my own life, adversities. My family and I are survivors of the 2004 Asian tsunami. And it was this traumatic life changing event. For me that was the leading catalyst that led me to my studies on the science of stress, the healing power of breath and later on this continued nutritional psychology and the fascinating connection between mind and body which I've always been fascinated with. So this was actually the background of why I do what I do and why I founded nourishment vitality coaching, where our mission is to help so many people overcome their life stressors, they fatigue and also bed eating habits and weight management all very relevant today. And that nourishment vitality, we actually offer online, online courses which you can do in the comfort of your own home. And it's so appropriate now with everything that's going on in terms of our new social distancing protocols, as well as corporate workshops and personal coaching background and, and programs as well. But I've learned in my life as well that the more one actually teaches themselves to relax into life's experiences and into life's uncertainties. The easier things become because as we all know, right now, with so many people having to face uncertainty, with the, with their life, with their career with their relationship, this brings up a lot of emotions and a lot of stress for so many people. And a lot of people have just had the emotions all over the show right now. And it makes perfect sense, considering what's going on in the world today.

Rick A. Morris  4:27  
And it's a fascinating study, I've been on a personal development journey over the last, you know, eight to 10 years really, and but what's been fascinating to me is really the power of the mind and how the body works. I had the pleasure of spending time with Dr. Daniel, amen. who's one of the leading people in the United States around brain health and understanding not only just how your brain functions and how to cure your brain, but what you take in the food that you take in and how you treat your brain and those types of things. And so it's fascinating to me, especially as we start to look at mental health. That's That's definitely the the conversations been around a long time. I think I think with the forced confinement that everybody's in, it's becoming an even larger issue that people are discussing. Just mental health itself current circumstances how that how that stress really hits you. So these emotions that people are feelings being cooped up, ready to get out, I'm feeling it. I'm ready to get on the road and at least get some windshield diamond. But people end up feeling pretty vulnerable and uncertain. So what is your take on that situation?

Sheryl Puterman  5:31  
Well, again, you know many of us have had our emotions all over the show one day, we may be feeling okay about it the next day really low. So it's really one has sparks and lows with all of this happening right now, especially due to the fact that we all face so much major stress and uncertainty about the future right now. You know, many of us have had to suddenly pervert to change our previous plans and to do so without any guarantees, which brings to the surface many emotions. And a lot of fears for a lot of people. And at the end of the day, and you know myself having experienced challenges with uncertainty for so many years, because of the the experience that I had with the tsunami, I was actually always looking to the future, always wanting to know what the next moment is going to bring, because I face my most dangerous moment on holiday. And that's just not how life works. We are uncertainty is not a new concept for us as human beings. But every decision that we make with a bit whether it's in life, whether it's in business is going to be made with some degree of uncertainty. There are no guarantees in life. And that because of everything that's happening right now, and so much uncertainty, the level of fear has escalated tremendously around this topic. And, you know, I believe so much that so often in life, we live And more in our fears than actually in our lives and in actual fact we living in, in response to what we are essentially afraid of. And fear is often dictating how our lives unfold. It can be fear of failure, fear of the future fear of not being good enough fear of not achieving, but how you internalize this fear and either run from it or hide from it or learn from it can really have a significant effect on how your life can unfold. And so our relationship with uncertainty is more challenge now than ever. And I believe that, that our mindset towards uncertainty needs to heal and the more we improve our mindset towards uncertainty, the more we can actually take healthy risks and make these decisions even with this degree of uncertainty and failure that may present itself because it's really hard to make to take healthy risks in decisions when fear is driving your decision making. so relaxing into life circumstances no matter what that all is going to help you face the next step with more confidence and competence. And, and things become easier than when you face things with a more relaxed state of mind. not always easy, but definitely necessary.

Rick A. Morris  8:23  
If it's the case in Israel, but yeah, I can talk to the United States here. Fear I get is certainly a driver, right? Fear is certainly something that's, that's there. And so generally in fear, I know what I what I try to do is educate when I'm fearful when when I don't know something, I'm going to go get educated and find the truth. Unfortunately, you know, we have a political system in the United States as well as a media in the United States that thrives on fear. In fact, you know, I feel like most of the time they're telling every American what to fear and how to fear it, versus, you know, what's coming down the path and I was just wanting If you're if you kind of experience the same things, certainly around COVID and a lot of these things, to me, it's hard for me to separate fact and fiction and get to the truth because everybody's just telling me I should be scared about it. I should be right. What do you what do you do when dealing with with those types of fears? How do you go about kind of handling those fears?

Sheryl Puterman  9:20  
I think that that facts always call my dad and it's very necessary especially times that we will be in right now, to understand the facts and to know the facts and to take the necessary precautions. I think, though that there needs to be a healthy level of how much social media harm how much you actually take in so that you can actually self regulate and self soothe your own nervous system because when we go into total fear and total panic, what happens is, we our nervous systems are working on overdrive and we cannot think think rationally and we cannot make rational decisions. We need to calm ourselves down and the Way to calm oneself down is sometimes to learn how to step back just that a little bit, so that you can self soothe self regulate. And then you can take a step forward and understand and actually see the effects for what they are. Because when we so driven by fear, we our fears are often exaggerated. And they become even more so exaggerated when we obsess over them.

Rick A. Morris  10:29  
So take a step back and breathe essentially or how, how do you set that that healthy limit in social media? How do you know?

Sheryl Puterman  10:39  
How do you know you know by becoming a way of of stress, the first thing of anything is to become aware, right? So you have to become aware of how your how your body feels and how you react and were you feeling more panicked, more shutdown, and how stress is actually affecting the body because emotional field things affect our physical well being, as well. So the emotional passes into the physical. So what happens is that when the body goes into a stress response, so much happens in the body and and not only does your digestion suffer and your metabolism shuts down, you can think clearly you get more headaches, you get brain fog, etc. So to become super aware of how stress is affecting your body, so that you can then take actionable steps about what to do. In other words, become aware of it, validate your emotions without becoming lost in it. When you become more self aware. You become the authority in your life. You become your best advocate, you get to control your emotions before your emotions control you.

Rick A. Morris  11:51  
I think we're in a really good time with COVID because there's been a forced reduction of distraction in the sense that you know, if you look at a normal busy life and work life balance. If you got kids, there's, you know, sports and in school and there's all the things that you end up occupying yourself with. And now, with all of that taken away, you're kind of forced to deal with yourself. So we've got about two minutes break. And what I want to make sure that people understand is what we can do about that. So to kind of tease what we're heading, where we're heading. In the next segment, I really want to get into what's the relationship between stress and nutrition and well being and give some real big tips to to the audience there. But is there a quick tip or first thing that kind of comes to your mind now that you're we've limited some of these distractions, to what somebody can do very quickly to start to center themselves.

Sheryl Puterman  12:44  
The first thing that anybody can do and the most accessible thing to any human being, is to tap into our breathing. Breathing is the cornerstone of stress management. And, and it's accessible to every human being. It's free, so To become really aware of the way one is breathing and to practice deep conscious breathing, that will always relax the body in seconds and minutes and you can actually read day calm, just through counting your breath. So simply to inhale, count to four, and Excel is gonna help tremendously

Rick A. Morris  13:22  
and thank you for that tip. So when we come back, we're gonna really dive in though into that relationship between stress nutrition and well being and we're gonna do that with Cheryl Peterman, you're listening to Rick Morris and the work life balance.

VoiceAmerica  13:41  
Are you frustrated with the overall productivity of your project management processes? Do you lack consistency and project delivery? Our squared consulting provides end to end services to assist companies of all sizes and realizing and improving the value of project management. Whether you want to build a Project Management Office trained project managers or learn how to bring the oversight and governance to your project processes. r squared has tailored best practices to help you in all areas of project management, visit r squared are you getting the most out of your project management software? In many cases, it is not the software that is failing but the implementation limitations or processes surrounding the use of that software. r squared can analyze your current use and help improve your return on investment. r squared can also suggest the best software for your organization and goals and assist in the selection implementation and training. Allow r squared to ensure that you are getting the value of your investment. Visit r squared today from the boardroom to you voice America Business Network.

You are tuned in to the work life balance. To reach Rick Morris or his guest today, we'd love to have you call into the program at 1-866-472-5790. Again, that's 1-866-472-5790 if you'd rather send an email Rick can be reached at r Morris at r squared Now back to the work life balance.

Rick A. Morris  15:27  
And we're back to the work life balance on this Friday afternoon. We're visiting with Cheryl Peterman, Cheryl is the CEO of nourishment vitality, and we're talking about now we're gonna get into the relationship between stress nutrition and well being so Cheryl, can you give us some insights on how to manage the stress and the relationship with our eating habits and, and I'm definitely leaning in on this part.

Sheryl Puterman  15:49  
Absolutely, Rick. Looking forward to speaking about this. I'm very passionate about this topic. You know how we eat more than just what we eat can often relate Like what's going on with us in our lives food can affect our mood in a very big way. So what do nutrition what is stress? What are our personal well being showing up as our as our best selves have to actually do with one another? I just want to dive a little deeper yet into the connection between Mind Body nutrition, which is really exploring how we digest how we assimilate and calorie burn and all the nutritive functions of the body, how those are impacted by our mind by emotions and by lifestyle. So basically with Mind Body nutrition, it's the psycho physiology of how our thoughts our feelings, our beliefs, stress, relaxation, pleasure awareness, and and, of course, so much more directly influenced the way we metabolize a meal. It also directly influences the way we calorie burn. So in other words, what we eat is only half the story of good nutrition the The half is who we are as eaters. And more often and most often, what we see with new diets and nutritional systems, they focus on rearranging the foods on our plate. We told eat more of this ecosystem, less of that include this, take this away, take more supplements, etc. But our emotions, our emotions always affect our physical. And there's always a good reason they start on in psychology or in biology, on our patterns and behaviors. So generally speaking, you know, there could be a number of challenges that people may be facing right now, whether it's with stress, whether it's with with fatigue, whether it's with bad eating habits, whether it's with weight management, whatever it is, at the end of the day, what's really important is that we get to the root cause of the problem. So that one can truly course correct and have that sustainable change. Now during a time of tremendous stress like this, what I see so many of my clients You know, turning to me for help, and so many people reaching out to me, and saying to me, you know, their comfort eating now, more than ever, they're turning to food for comfort now, more than ever, and they stress eating. And stress eating, we know is often also referred to emotional eating. Of course, this is triggered by stress, it's a coping mechanism. And it actually makes perfect sense that you no one would would turn to something that they've internalized as a form of comfort over and over again, it's become a habit, and in order to comfort and self soothe oneself. And the problem is that when it comes to eating habits right now, so many people just wish that if only I had more willpower, if only I had more willpower, I could stick with this new diet. If only I had more willpower. I could follow this healthy eating plan. It's very common and in fact willpower has very little to do with why you eat, the way you eat, why you behave the way you behave. In fact, the willpower myth is a very interesting topic. It's a, it's a big topic. But emotional eating can be triggered to cope with our stresses without big changes, or again, to simply satisfy emotional needs. But what's the first step? The same as with our stress? The first step is to become aware of your thoughts to ask yourself, okay, if you finding that you're going to the fridge after you've actually just eaten a proper big meal, and you're still going to the fridge A few minutes later or half an hour later, and you're going for that type of asking all that junk food. Simply ask yourself, what's going on with me? What am I truly craving? What am I really hungry for? Is this a physical hunger? Or is it an emotional hunger? All you need to do right now at this point is simply notice now this is This This actually requires that you tap into your inner observer. But anything whether it's stress, whether it's with a self sabotaging behavior, be it with food or anything else, validate the way you feel in our first step is to validate our emotions, become aware and validate our emotions. And when you feeling sad, or stressed, or anxious, or lonely process that emotion, what we tend to do in this society that we live in today, which is rushed for the most part, which is pushing us for the most part, we we tend to not listen to our emotions to, to push down on negative emotions and to suppress it. So instead of trying to hide emotions, rather, I suggest to everybody to recognize it emotions, to process them, think about them. And actually, just simply, in your mind, create a checklist of what's going on with me is a connection that I'm praying is a touch? Is it that I'm simply zoned out? Or is it that I'm actually physically hungry, because sometimes maybe you haven't had enough calories earlier on in the day. And this can cause one to binge eat or stress eat later on. So simply create that checklist of what's going on for you. But if you find that you're actually craving connection, and you keep going to the top of ice cream, for that, for that connection, and you're not doing anything about it, in other words, you're not calling a friend, even in this time of social distancing, you can pick up the phone and call or, you know, so many times we so busy on our telephone, so if you don't actually have eye contact with, with the people that were sitting across the table from, and we can feel lonely, so notice and understand what's going on so that you can take those steps to course correct, and then answer that question. What is it Is that I'm really craving for. And that simple exercise can help you uncover the deeper underlying message and wisdom behind your emotions because our food story really matters. And there's so much wisdom simply in our food story, as well. And one of the points I always emphasize is that no matter what's going on with your eating habits, or your self sabotaging behaviors is that we should always lean in with a conscious curiosity, and very importantly, compassion for where you act. So lean in so that you can relax into the experience instead of stressing into where you act. What I find so often is that we try to shame ourselves into transformation. But at the end of the day, we need to embrace the bodies that we have in order to have the bodies that we want. So in order to have the bodies that you want, you have to want the body that You've got, you've got to start where you're at, wherever you act, lean in with a conscious curiosity and compassion, start there and begin to embrace where you're at. and love yourself into the transformation, instead of hating yourself into the transformation or shaming yourself into the transformation, because that way, you get there in a way that actually can create that sustainable change. Because too often we, we, we try to restrict ourselves too much, and we get back to square one, that strategy would have worked, it would have worked already.

Rick A. Morris  23:37  
That's true. So speaking of that, in coming through, we had a question come in from the audience though, but how does how does all that affect sleep as well? And is it is it one affects the other more or does sleep affect the binge eating and that kind of stuff more What are even stress right, but what's the relationship of sleep the role of this

Sheryl Puterman  23:58  
eating rhythms and can affect our bingeing patterns. Absolutely. So our circadian rhythms for sure. So as far as how can that affect your sleep, I think it's really important that people become aware of how late it is that they're having that last meal and especially if that nail is is has got sugars in all caffeine in it to really not have that later on in the evening, if possible. Because this can affect your sleep. If you eat a meal too late, you know, sometimes we we eat our meals very late, but it can actually affect the quality of one's sleep. So I would say that at least one or two hours before sleep, not to have a heavy meal. But if you do feel that you need some kind think something to kind of satiate yourself or you're feeling hungry, to go for a lighter meal to just feel that that comfort that you need to calm yourself down and to fall in To your into a deeper sleep, but not to have anything that's too full of sugar because that's going to affect your your quality of sleep. And also very importantly is to not scroll through the phone before you go to sleep as well. People do this without realizing that that they're doing that watching TV too much before you go to sleep to keep the star to turn off the lights early on. And as I mentioned earlier on to practice deep conscious breathing can really help one to simply when you lie down, do a body scan. In other words, what does it mean to do a body scan from the top of your head to the tips of your toes, go through each body part your your forehead, your eyes, your nose, your shoulders, and just relax each body part as you consciously Take an inhale and then exhale and you'll be surprised how that just deeply relaxes the body and helps you to fall asleep and have a good night's sleep.

Rick A. Morris  26:05  
Even that relaxation affects the way that we learn and I got a chance to go through something with Dr. Paul Sheley where it was photo reading, it's really working on the subconscious and conscious brain work together. But in order to absorb what it is that we're about to do, we need to get into a state so he does a number walk back, right so envisioning and, and attaching emotions and feelings and everything to not only a visual place in our brain, but to a number so that we actually when we're laying down or trying to relax, I can go to three, two and one. And that one is my super safe space. And that's when I'm ready. And it's amazing how much that works when when you really do. A lot of people will look at that and go that's just who we are. Whatever, right but, but when you really invest and understand how the brain works and how you can visualize that then then it does phenomenal work and calming you down. We're going to take another quick break right here and we'll be back with Cheryl pure men. You're listening To record from the work life balance

VoiceAmerica  27:24  
Are you frustrated with the overall productivity of your project management processes? Do you lack consistency and project delivery? Our squared consulting provides end to end services to assist companies of all sizes in realizing and improving the value of project management. Whether you want to build a project management office, train project managers, or learn how to bring the oversight and governance to your project processes. r squared has tailored best practices to help you in all areas of project management, visit r squared are you getting the most out Have your project management software. In many cases, it is not the software that is failing but the implementation limitations or processes surrounding the use of that software. r squared can analyze your current use and help improve your return on investment. r squared can also suggest the best software for your organization and goals and assist in the selection implementation and training. Allow r square to ensure that you are getting the value of your investment visit r squared today. When it comes to business, you'll find the experts here voice America business network.

You are tuned in to the work life balance to reach Rick A. Morris or his guest today we'd love to have you call into the program at 1-866-472-5790. Again, that's 1866472 5790 if you'd rather send an email Rick can be reached at r Morris at r squared Now back to the work life balance.

Rick A. Morris  29:11  
And we're back to the work life balance on this Friday afternoon we're talking with Cheryl pewter man who's the founder and CEO of nourishment vitality. last segment, we got an opportunity to understand the relationship between stress nutrition and well being. But let's, let's turn this just a little bit and start talking about, you know, obviously the world has changed for a lot of people. For me, I've been working for home from home since 2005. So when all this went and everybody's going home, as is really no different no change for me. But so many people now are working from home and it's the first time they're dealing with that. Not only that, but the kids are home generally and you're having to homeschool them and you know everybody's around. So how would you describe a healthy work life balance and cultivating healthier habits into one's day especially in this new normal that we have

Sheryl Puterman  30:01  
Well, it's a great question and a very necessary question right now with work life balance with so much change, and so many more people now working from home, one must take a work life balance very seriously. You know, certainly, as you mentioned, we're at home, we are there alone with our partners with our families, and that has and will continue to change and define the way we communicate, and our relationships with each other. So for a lot of us, we will need to adapt to this new reality in our lives. You've been working at home since 2005. So you stood, but for a lot of people, they will have to adapt to this new reality in their lives. And we need to keep ourselves in balance both mentally and physically and continue work or develop healthy habits intentionally. I've mentioned the word intentionally because it's very important that we understand that we need to be intentional about actually developing these healthy habits that will increase our personal and I work productivity, there has to be also having said that at the end of the day a balance between what you do and feeling fulfilled, which means finding the balance, even within your work, so that you can focus and make the most of your time. And not only that really feel good and feel happy about the work that you're doing in this world. And if you're lucky enough to be fulfilling your passions, that's great. It's not a given that we do work in last that we land up fulfilling our passions, but at least that one can actually feel good about the work that they doing in the world to find that balance because in that way, you will succeed both at the end of the day, on a monetary level as well as on a personal level of success and even on the level of spiritual success. And I always like to explain keeping a balance in our lives by using an analogy of managing a balanced bank accounts. Say for example, you can make enough deposits to prevent from becoming overdrawn, the penalty for being overdrawn will be stress, anxiety, uncertainty, worry, less focus and less efficiency overall. But the more deposits you make, from being aligned with yourself and your innate needs, such as sleep, eating healthy foods, exercise, and rest, to replenish and rejuvenate one's mind and body, that's when you're going to find more balance, because it's all about the balance at the end of the day. And yeah, Rick what I've learned over time, that the most balanced approach to living a more stress free life is moderation. moderation, meaning not to overindulge, and not to over restrict not to not to be too extreme in one's mindset, either. We need to be more moderate. And I think it's really important to establish these boundaries for work life balance, perhaps you get stressed out if don't check your work email throughout the evening and on weekends. And then perhaps you do get stressed out when you when you do check that as well. So if that's the case, establishing boundaries will help you create that balance and, and and make your and create more healthy lifestyle for yourself leading to a healthier state of mind. So how would that actually look? How would you create these healthier boundaries and establish these boundaries example make it a rule say not to look at your emails past 8pm on weeknights, not to look at your emails at all, for example, on one day of the weekend or simply don't you know commit that you're not going to answer the phone during dinner time. How many times when during dinner? are we sitting and be scrolling through our phone? Are we answering our phone when you eat sit down and just eat or spend that time with your family. So I think it's really important to try out these different options and then find out what works Were you creating that healthy work life balance because whether we like it or not, it's our health. It's our well being that's going to enable us to continue to thrive and hit that, that next level. And if we don't take care of that, at the end of the day, in essence, we leaving money on the table, eventually we'll hit a wall. So we need to be able to deal with that and be intentional in creating a work life balance that works. And this is individual for each person testing and trying out what actually works for them and what doesn't. And but I think it's really important to be intentional about creating work life balance, it's very important.

Rick A. Morris  34:39  
And there's two things that I kind of want to recap on what you said there. Number one. I work with a lot of coaches and a lot of people that that help other people, but we can't give what we don't have a lot of times we allow ourselves to pleat so fully that that we're depleting ourselves. And so the analogy for me is the cup runneth over on that one. You Don't allow people to drink from your cup your cup needs to be full but what you need to be is so full that the waters over running and they can drink from that. Right? It's it's making sure that we're not depleting ourselves. But what was interesting about boundaries is the The other thing that's been coming up quite a bit in a lot of the conversations is that people feel like they're working more because they're working from home, because the boundary of the office the nine to five, or whatever, you know, times that you go in there, because those boundaries are gone, and anybody can reach you now at the house. And in there, they're used to doing that, that nine to five is kind of blending into time to the point of dinner time and family time and those types of things. So, do you have like a quick technique from a boundary setting perspective of being able to handle maybe a conversation with somebody at work to say, Hey, listen, I know I'm at home but I'm still a nine to five here. You know, I am separating and walking away and being able to set a boundary that you can follow through

Sheryl Puterman  36:00  
Absolutely, firstly, as you said, with the cactus, as you know, making sure that they do fall first so that you can give to other people. That's where it's really important to be able to create that boundary to raise to replenish to restore your own energy, having that conversation with somebody else. And I always like to start with something positive to say to somebody, you know, I really appreciate your enthusiasm or you're wanting to get a hold of me right now. But I think it's really important that that I also have this time for myself to draw back to rest and replenish that I can think about this more clearly. And these are my guidelines right now that I've created. I'm only going to be working until such a such a time and to really create that work culture within your team, even though even though we all working from home right now, but to keep to that, that healthy work culture that doesn't overstep one's boundaries because people can't make those very important decisions if they can't focus and if they stressed if they stress they can't focus. So it's becoming aware of how you focus best at certain times of the day. There are some people that do focus better in the evening times. So if you know that that works for you then create that within your within your day. But if you feel that that doesn't work for you, then you need to have that conversation be okay with putting down those boundaries and but saying no, in a healthy way to certain things.

Rick A. Morris  37:40  
And so speaking of that, in terms of times of focus, and that kind of stuff, and I was actually just trying to remember the name of this book, but Dan pink, yeah, when the scientific secrets of perfect timing, have you have you heard any of that so basically, based on your sleep pattern when you go to bed in and when you wake up Whatever that median time is, puts you into a category of either a lark or a night owl. And it talks about when you're better analytically in your brain, versus when you're more creative in your brain and how those so basically, there's a peak, there's a trough and then a recovery. And based on how your individual body does that peak, you know, in trough and recovery, learning how to the one thing that most people don't think through is their calendars. So it's it's somebody calls and says, I need time and you go Yeah, I got three o'clock on Friday open Let's go. But But what we don't ever ask is like, what kind of bring Do I need to be bringing? Is this administrative or I'm making quick decisions is this creative where I'm really doing some deep thought and need to tap into that creativity level? and learning how to schedule kind of the right meeting at the right time? Have you done any kind of studies with that or seen any, any work around that type of thought pattern?

Sheryl Puterman  38:54  
What I do see over and over again, and what I teach

is that Again, when you know through certain patterns and techniques, you can bring in that self awareness when you are aware of how it is that you're showing up at different times of the day, then you can start to take those steps become a way simply notice become aware of when you are more alert during the day. And I always say to people, to not only when they figuring out the calendars and everything put in do this, do this do that also start to focus on a stop doing list. There's so many things that we do that are unnecessary, that are taking our focus away. And we're not even aware of that it's often unconscious. So we have to bring our consciousness into ourselves and into our habits and into the things that we do. I believe it's very closely connected to our habits and into our unconscious habits and becoming super aware of who we are and the way we is that we showing up at throughout the day and when we are more creative when we are more strategic are, for example, my most creative time is in the morning, I do some breathing techniques, a little bit of meditation. And that's when I take paper to pen and I tap into my most creative self. And later on in the daytime, I feel I'm a little bit duller. And so I don't book, major meetings for that time of the day. So that's becoming really aware. And this is also through trial and error. And you're going to, you know, people will see a pattern that forms over time. And one can track that pattern and then figure out a way of what works for them because each person is an our bodies and our minds. We all work individually different.

Rick A. Morris  40:41  
But I agree it starts with awareness. I mean, awareness is where all of you have to be open to a new idea to also be aware to a new idea to try something right. So if somebody says, Oh, this is what I do, and you immediately close your brain, right, you're not ready for change. You're not thinking of change you're not thinking of or being aware of have whatever that is that you're trying to change, whether it's eating habit, whether it's how you treat people at work or those kinds of things. It's really an awakening I see and I get to see it with a lot of people and I went through it myself, there was things that I did on a daily basis that I was completely unaware what that I was doing until I was able to sit with myself and become aware. So we I definitely agree with that. We're going to take our final break right here. We'll be back with our final segment with Cheryl Peterman. And you're listening to Rick Morris on the work life balance.

VoiceAmerica  41:38  
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Rick A. Morris  43:25  
and welcome back to our final segment of the work life balance on this Friday afternoon visiting with Cheryl Peterman. And Cheryl you. First of all, how do people get in touch with you and I believe you have an online course that you can tell people about let us know about that.

Sheryl Puterman  43:39  
People can get in touch with me through my website that at WWW dot Cheryl puts them that Cheryl with an s Sh er y el PU t er ma n Cheryl put some calm and I have an online course out there and on stress eating binge eating over eating. And right now we are actually launching because of the crisis a special on the for the score. So if anybody is interested in that they can go to the website and find out about that. And the course is how to overcome stress eating, overeating, binge eating through a seven phase system using my PCP approach, and it's a carefully curated system that actually takes you through this step by step so that you can actually create that sustainable change that one is looking for at the end of the day because he has to deal with stress eating the deeper underlying reasons driving the desire to eat even when your body isn't isn't hungry, overrides your cognitive part of the brain does create a powerful behavioral cycle. And there is a logical reason why the brain does this to us. is something that you can change. Once you become more aware of the reason why you personally experiencing the struggle with self sabotaging behaviors with unhealthy choices. So when you learn those key phases, which we deal with in the course, to break the cycle from understanding your triggers, living in the moment developing the sport awareness, you're then ready to finally stop these stress patterns in its tracks and experience these long lasting results. I mean, I truly believe that it's time for a smarter approach with our nutritional habits and a smarter approach on how to stop the stress eating. And I just want to mention that there's a lot of jokes online right now through the pandemic about people gaining weight and it's actually might be well intended, but okay, it's actually causing and I've seen with people speaking to me about this, a lot of shame with people about their behaviors and So just be aware of that as well. Because you know, at the end of the day despite a $500 billion global diet industry, interestingly enough, the world is still gaining weight and people are living unhealthy and unbalanced lives. So it is definitely time for a smarter approach. And definitely my wife. This was a struggle of mine as well. I developed this online course which, you know, it's consists of micro learning video modules, and audios and PDF worksheets and exercises and transcripts so that people can make the notes and create that real change that they need to go through that sustainable change and lasting results. In the long run, to truly transform and heal the relationship, not only with food but with body and with themselves.

Rick A. Morris  46:54  
And can you describe or just say what the words a PCP means because in the United States, that's a powerful hallucinogenic drug. So Wow. It's kind of a slang term. But you're not suggesting people go to hallucinate. So what is PCP?

Sheryl Puterman  47:08  
It's pride. First, you take pride in who you are as a human being, compassion. We bring a lot of compassion into our practices all the time. I teach this all the time, I teach a kind mindfulness. And it is making that promise, that commitment, that it's making that promise to yourself, committing to yourself, to follow through what you intend to do. And all the way you have an accountability partner, and private groups where you can actually speak through these challenges. That one goes through and take that deeper dive, diving into the heart of the matter so that you can truly course correct, said pride, compassion and that promise to yourself, no, no, no drugs involved.

Rick A. Morris  47:53  
But I do love that you have an accountability partner. I mean, studies show that if you have an accountability partner, and you're making Public and voluntary commitments to them that are personal, that you have more chance of falling through when you tell somebody you have somebody holding you accountable than if you're just telling yourself so I think that's fantastic. Um, what some of the best advice you've ever received.

Sheryl Puterman  48:14  
The best advice I've ever received is that the biggest antidote for feeling love and feeling depressed is to go out and do some sort of service, some sort of service for somebody else. When you show empathy and you helping somebody else you in essence, also helping yourself. So I've experienced in my life and I'm sure many people that are listening have experienced in this as well that when you give from the heart you truly get for the heart. So always giving with 100% of all of you You asked to receive in return.

Rick A. Morris  48:51  
That's fantastic. And what about just some final words of advice to our audience?

Sheryl Puterman  48:57  
final words of advice is show up Get up during this time. And when one is stuck at home a lot, sometimes we spend time, more often than not watching too much television, what have you get up every day, show up, get dressed, committed to yourself. And even if you're not used to working from home, get dressed to show up. And if you are creating a new way of life for yourself, start to take those actionable steps you can there's so much that one can do right now. And whether it's learn a new skill, whether it's create some more organization in your home, so whatever it is that you're doing, start to get it done because knowing is one part of the equation doing is the other so start to do so that you can actually take those steps to getting things done and getting things moving.

Rick A. Morris  49:53  
Well, Cheryl, we thank you so much for joining us today and staying up late, right it's it's now almost 1am there. So

Sheryl Puterman  49:59  
it is And I'm

wide awake,

Rick A. Morris  50:02  
writing, and talking about having those healthy boundaries and work life and then you're staying up at midnight to hang out with us. So we certainly appreciate your time and your knowledge, and we'd love to have you back at some point.

Sheryl Puterman  50:13  
Thank you. I really enjoyed that. It was lovely. Thank you, Rick.

Rick A. Morris  50:17  
Thank you and for the rest of the audience. Just a couple of other quick announcements for you if you have not joined us on the pm tribe. I'm super excited about this new service for my project management, audience out there, change management, portfolio management. It's literally six world class speakers that have come together to build a foundation to be able to not only do one on one mentoring, but to really create new thought patterns and utilize a community. We realized that in a lot of our communities, and PMI and in some of these other services, that sometimes it's still not a safe space to talk. We wanted to be able to create a community where you could come in and simply say, I'm having this issue at work. I'm having this issue with the stakeholder, whatever that may be, and being To talk to people that have been there, done that, and certainly will not judge and it's certainly a safe space. So you can check us out. We're at the pm tribe calm. And we have a huge announcement that we just made yesterday for the pm tribe live, where all six of us will be live on June 30. Presenting brand new material that none of us have ever done before. So it's fresh material and excited about that. So you can join us at the pm tribe live. And you can find that by going to live dot the Pm Otherwise, again next week, I'm going to be taking a little bit of a breather, we're gonna do a replay and after that, we'll have Travis Bell coming up on June the 12th as well as Vlad Edelman coming up on June the 19th. So we're really excited about these guests. We've got a lot of fantastic information we love you guys for hanging on reach out to me via social media at Rick A. Morris on Twitter or Rick A. Morris on Facebook or LinkedIn love getting your questions and comments and appreciate you guys so much for really staying here and staying with us really for the past almost five years now, believe it or not, but after that we'll go ahead and close out this Friday edition of the work life balance. We love all of you keep trucking and we hope that you live your own work life balance will talk to you again in two weeks.

VoiceAmerica  52:26  
Thank you for joining us this week. The work life balance with Rick Morris can be heard live every Friday at 2pm pacific time and 5pm eastern time on The Voice America business channel. Now that the weekend is here, it's time to rethink your priorities and enjoy it. We'll see you on our next show.

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