Creating a healthy workplace maximizing team happiness and productivity
Graphic designers in a meeting at the office
Those who embrace omens and adhere rules could pursue eternal workplace happiness. As in, it is the uncertainty of success which eventually lead even ‘The Kid’ to the far-side………
The Alchemy of workplace happiness
Rule #1. Draw a line for Rumor ----- of, course. One must.
Rumors tend to have a merger-effect on people. Based on situation, the same rumor can evoke laughter or bring about a molehill out of a molecule. And, moreover, most rumors tend to circle around leaders thus making grievance management a virtue of good leadership. Of, course. One must.
Rule #2. Embrace the odd showmanship
The HR should keep a watch on showmen whose hobby is to self-efface humorous stories. They should interfere if deemed, and differentiate good humor Vs. bad humor based on situations. And, embrace timely and appropriate reaction to humor sense for the cross-cultural Corporates or Office quorum.
Rule #3. Fulfill Self-Actualization Goals
Work satisfaction stems from the fulfillment, or the lack of it, of self-actualization goals. For that, the company HR should build a sizeable team of talent hunters who knows how to track careers. And, tackle professional ego without much personnel discretion.
Rule #4. Make HRM a Zero-Sum Game.
Best of HR makes Human Resource Management a zero-sum game it is being said. Meaning they must meet the economies of staffing and training and development, and form a healthy sync with clients. This would enact both the Company policy w.r.t financials, and an HR’s duty of employee motivation.
Rule #5. Allow seamless communication.
For that, there are many options like having an “Open Door Policy” in place. Empowering team leaders who knows their team inside-out. Providing platforms - Corporate Games - to break the railings in one-on-one discussions. And least of all set a benchmark between expectation and reality, performance and ‘post-truth.’
Rule #6. Provide Entertainment Value
Office ergonomics have influenced even SMEs (Small and Medium Scale Enterprises). And, thus, corporates are forced to invest on tawdry furniture which may add to the employee discomfort. Although, for a healthy workplace one must sacrifice money to simply buy the best branded furniture or suchlike. And, provide a couch for employees to endure long working hours. (Note: Ergonomics mean space and comfort.)
Rule #7. Mend outdated rules and regulations.
If a rule is in-sync with the new-millennials nobody would question its practicality. Here is an outdated rule as prescribed by NRLB - “Employees are not allowed to take unauthorized pictures” it says.
Of, course. The 2016 version of the same rule shall be apostrophe-d “Taking selfies on bathrooms are strictly prohibited.”
If anything happens, this would bring home clarity of thought and keep judgment to within confined limits.
Why Happiness Matters?
We keep hearing outrageous excuses to leaving one’s job to concur dreams. In fact, if you connect those excuses you could see an irony…….
Bottom line is it is the engagement, or the lack of it, which gives a healthy and productive work place from both an Individualistic point of view, and holistic. The takeaway from this blog should be plain and simple. You can maximize team happiness and productivity by limiting rumor (#1) with proper rules and regulations in place (#7) that has a tinge of humor in it (#2). And, by fulfilling self-actualization goals (#3) with tactical HR management (#4). The byproduct of it all would give you some entertainment value at the workplace (#6) it shall be deemed. Welcome Feedbacks. Thank You.
Author- bio: Levin George is a Search Engine Optimizer at OfficeRock.com. He actively pursues interests related to latest internet marketing trends. He spends his leisure time reading, meditating and enjoying the joys of technology.
It's the New Year!!!
Which ultimately means you're hearing around the office, "New Year, New Me", "I'm going on a diet", "I'll be hitting the gym tonight and every night until I get to my goal weight THIS YEAR! "I'm finally going to get out of DEBT" And that's great! But it's actually time to be practical. The New Year is a great time for new beginnings, but we really have to make sure that we stay realistic so that we never fall back into our old habits within a month... Below are a few tips that'll help you stick to your New Year, New You goals...
1. Be Realistic
Be real with yourself. Though it's possible, it's not healthy, nor realistic to lose a LARGE sum of weight within a short period of time. And though it's possible to win $40 million to pay off all your debt, the chances are slim. So be realistic with yourself and don't push yourself to failure by applying too much pressure on yourself.
2. Set short term goals... and stick to them
This is very similar to being realistic. We all have things we really and truly want to work on. So if it's weight, saving money, getting out of debt, or attaining any personal goal, how about set weekly and monthly goals for yourself in quarters. This way you're able to be realistic and feel accomplished. So an example of this would be to break the year down into quarters. That would give you January - March, April-June, July-September, October-December. Within those months, set up monthly goals for you to hit and things you need to do weekly to hit them and watch how amazingly you'll succeed.
3. Reward yourself
Anyone that's taken a psychology class, or lived for more than 2 years knows that positive reinforcement is a great tool to help change and shape behavior. So, with that being said, use your short term goals to reward yourself. But don't reward yourself with FOOD or SHOPPING if you're trying to lose weight or save money! Instead, reward yourself with a spa day, a pedicure, a walk around your favorite park, something worthwhile that won't set you back (remember, tailor this to your goals and end result).
4. Accept setbacks but don't stay there
Face it, you will encounter set backs, whether major or minor. But don't allow your setback to define you or deter you from your goals. You ate a cupcake when it wasn't time for your cheat meal, you couldn't resist a good deal on amazon.com so you bought something, you missed a week at the gym... Well, things happen. Accept it and move forward! You're not a failure until you quit trying, so just try again... You can do it!
5. Believe in Yourself
We've all heard it... Believe in yourself. It sounds so simple, but honestly, it's something that you really have to work at. Believe in yourself and believe that right now you have everything that you need to reach all your goals. Remember that and keep pushing through and before you know it, you'll be celebrating a year fulfillment next year at this time... So do yourself a favorite and believe in yourself and go for everything you want in 2017!
5 keys to successfully maintain a healthy work like balance
“The only tasks that gets done are the ones that have become urgent, but often aren’t very important.”
Stephen Covey.
We needn’t have the grey matter of “7 Habits of Highly Effective People” author to know what he was referring to. We tend to figure out the importance of tasks for ourselves and prioritize work accordingly. Which is to say, I suspect you may not even be able to see daylight if you haven’t followed the given below tenets. We have been through it so many times at workplaces. And, before I exaggerate my suspicion to the far-side; let us skip daylight and sleep in after work.
Five Tenets of Work-Life Balance
#1. Walk the work tightrope with bare minimum tools.
In this respect, Phillip Petit had once said - “In one year I taught myself all the things you could do on a wire... But, I thought - “What is the big deal here?”.
Of, course. There wasn’t much distance between Work and Life for the talented high-wire artist to perform Bicycle and Unicycle. And, it is for a reason Petit ‘pranced back and forth’ on a wire amidst Notre Dame de Paris. Less is more, no doubt about it. And, despite being lesser mortals, we can also afford to imbibe the same principle and rely on basic tools to perform specific tasks. If it is to solve a formula, you use either the calculator or the smartphone. If you need to Skype your Boss or Superior? The Laptop, not a smartphone, comes in handy. That separates the personal and professional from one another and reduces the effort involved to bare-minimum.
#2. Be Self Reliant, take effort to know the Job fully.
For a novice, it's tricky to figure out the intricacies of certain jobs. For instance, Interns take time to know the principle of Debit and Credit, unlike Chartered Accountants. Trust me, I have been through it. And instead of relying on Man Friday’s, I feel I should have invested myself in learning the art firsthand. When in doubt, always remember one thing. The job which takes appreciably longer would prove to be the least important in the future not least Debit, and Credit. Enjoy whilst it lasts, takes your time to settle into newer workplaces, and try to understand the nature of the job fully.
#3. Engage in Office Politics: It’s Your ‘Trump’ Card!
Being a Non-American, I can only imagine how corporates reacted to Donald Trump’s victory in the recently concluded Presidential elections. In case if you didn’t know anything about that; you might have been the odd one out, at the office. Don’t be. For at work, everyone embarks on political talks: The Left vs Right, The US vs Them. Or, the Haves Versus Have-nots in case if you are an American. As much as we need to avoid that; knowing what is going around helps you to stay connect.
#4. Build a Social Network, avoid trolling people.
If you are an underperformer, the last thing you would want is to spread rumors to troll others. Everyone gauges your skill based on the way you conduct yourselves. And, not only that, you must make your presence felt so that stakeholders shall take notice. That is key to maintaining relationships with clients, peers, superiors, subordinates; the families of the peers and the clients of the clients etc. Being an extrovert is a choice you must make. No one can make that choice for you.
#5. Do that, but self-troll yourself to light up Breakrooms.
Nothing like having a good laugh at breakrooms. Use breaks appropriately to stay in touch with people from different departments. Forget about qualification, work knowledge, rank, political influence, experience etc. And, work and live amongst a consortium like any Tom, Dick, and Harry. In case if you have noticed, managers often indulge in such kind of things. They may not succeed in what they do, but you could see their effort to shed vanity in favor of a good laugh. You may or may not be a successful manager, but you can manage the workload if you try and embody this innate quality.
Learn to Embrace Challenges without a hitch!
Those who haven’t seen the italicized double entendre atop - let us skip daylight and sleep in after work - would know the difficulty of work from home. A home office may not give you the option to mingle with people. To ensure you are on the right career track, though, just listen to what experts say:
“If you're offered a seat on a rocket ship, you don't ask what seat. You just get on."
Eric Schmidt, Ex-Google CEO.
Or,
“Love your job but don't love your company, because you may not know when your company stops loving you.”
APJ Abdul Kalam.
Both have a point, but we are living in a space where one must stay in between the safest job and the riskiest. Having a freelance Job supports your original job, and helps you improve the skills gradually. In case if it doesn’t? Your career needs a serious relook if not work-life balance. People at times make it up as an excuse, you see, to do something they may not wish to. Okay - Wishful thinking - now we are half way there, to the least important habit this side of Covey.
Author- bio: Levin George is a Search Engine Optimizer at OfficeRock.com. He actively pursues interests related to latest internet marketing trends. He spends his leisure time reading, meditating and enjoying the joys of technology.
Keep Cortisol in Check with these Natural Supplements
Written by: Sean Tierney, Head Coach Team T-Rex
The main difference between a personal trainer and a contest prep coach is that one trains you in a gym and the other helps to manage every possible aspect of your life that could potentially be playing a role in how your physique ends up looking on competition day. One of the most common factors I routinely assess when working with a client, in addition to training or diet, is stress. In a chronically stressed client, the body is essentially working against you – holding onto bodyfat, limiting lean muscle growth and negatively impacting several other key systems of the body such as digestion. This can be extremely frustrating for any client that seeks to obtain that stage or photo-shoot ready look when they’re otherwise working their butts off in the gym. What’s even more troublesome is that 90% of clients completely overlook the stress-cortisol connection as a factor and just assume that training and diet is supreme. Unfortunately, it doesn’t work that way. I like to say – you’ll never win a battle against hormones. They’re just too powerful and can’t be outworked, no matter who you are. Outsmarted – yes, and I’ll get into that in this article.
Let’s call this part one and get into what’s probably the most simple and basic way to win the fight against chronically elevated cortisol – supplementation. Here is a list of natural supplements that have shown promising results in scientific research when it comes to maintaining normal levels of cortisol and preventing against the negative effects of the ‘c’ word. (Note that some cortisol is actually good and plays key roles in many physiological processes and overall health. It’s when it gets out of control that it becomes a problem.)
Natural Cortisol Support Supplements
Phosphatidylserine (PS)
What is it?
A naturally occurring phospholipid (derived from fat source – typically soy lecithin) that’s been shown to supress the release of cortisol from the adrenal glands when taken after a workout. PS is also considered a nootropic supplement and has demonstrated some impressive cognitive enhancing benefits as well, including preventing short term memory loss, dementia and Alzheimer’s disease.
Dose?
600-800 mg daily split over two doses typically taken in the post-workout period or after intense activity.
Coach Notes
Not the cheapest cortisol support supplement, but on my own trials with clients, it does seem to provide some great results. I usually gauge this by how full and hard a client’s muscles stay while dieting over a period of a month, as well as changes in abdominal fat distribution.
DHEA
What is it?
A naturally occurring androgenic hormone that works in a balance with cortisol. You can think of it like this – normal DHEA levels help keep cortisol in check, but as we age, DHEA levels tend to decline and this takes away from it’s protective benefit. Supplementation can help to keep the ratio of dhea:cortisol in the normal range while maintaining the opposing effect of DHEA on cortisol.
Dose
25-100 mg/day. It is possible to experience side effects on this supplement. Watch for androgenic side effects, start low and increase dose only as tolerated.
Coach Notes
Because this is considered a hormone, you would want to test your own DHEA levels before even considering supplementation to see if it’s even needed. Anyone under the age of 35 should have plenty of DHEA still and it’s more for the 35 and older demographic that could see the greatest benefit from this supplement.
Vitamin C
What is it?
Water-soluble vitamin with protective, antioxidant properties. Has been shown in research to blunt the cortisol response post-workout and assist in the recovery process when taken prior to the exercise.
Dose
1-2 grams per day, with one dose about an hour prior to training.
Coach Notes
Vitamin C should be a staple in any bodybuilder’s arsenal for the wide range of benefits it provides. Many aren’t even aware of it’s cortisol suppression abilities!
B-Vitamins
What is it?
B-vitamins can be depleted during intense periods of training and can make us more susceptible to the effects of stress and cortisol. Maintaining normal levels of b-vitamins has a protective effect on the adrenal glans and our reaction to stress.
Dose
B-complex 50-100 mg once per day or split into two doses taken with food.
Coach Notes
You can have your b-vitamin levels checked in any routine physical. I’d suggest doing this before starting on any b-vitamin supplement.
Magnesium
What is it?
Chronic stress can deplete magnesium levels from the cells and make you more vulnerable to the effects of fight or flight reactions. Supplementing with magnesium can help to maintain your reserves and have a protective effect against stress and cortisol.
Dose
300 – 600 mg/day as magnesium glycinate, gluconate or citrate.
Coach Notes
Magnesium is one of the most important minerals in a bodybuilder’s supplement cabinet. It helps with muscle contraction and relaxation, protein synthesis, atp production, increased anabolic hormones and helps maintain healthy blood pressure.
Adaptogenic Herbs i.e. Rhodiola, Ashwagandha, Relora, Astragalus Root
What is it?
I’ve clustered together this group of natural herbal supplements, known as adaptogens. Adaptogenic compounds increase our body’s ability to handle stress and strengthen our physiological reaction to it. It’s like giving your body some extra weaponry when you go into battle so you’re more prepared. You’ll find many of these ingredients in adrenal support supplements, which has many crossover benefits for buffering cortisol.
Dose
Rhodiola – 200 -500 mg /day
Ashwaganda – 300-500 mg/day
Relora – 150 -400 mg/day
Astragalus Root – 30 mg/day
Coach Notes
These ingredients have become a staple in my post show protocols or when I get a client that’s been using too many stimulant-based fat burners for an extended period of time. They help to strengthen adrenal function and restore the body’s natural ability to combat stress.
Carbs
What is it?
Most of us already know that consuming carbs during and/or after your workout can effectively lower the cortisol response from training, but with the ongoing popularity of ultra-low carb diets, and carb-fearing competitors running rampant, it never hurts to give a reminder. At the very least, get your carbs in post-workout or you’re just breaking down what you worked for.
Dose
Highly variant and dependant on the individual client. Anywhere from 20-70 grams of carbs intra or immediately post-workout is the typical range for my clients. Usually followed by one more meal of solid food carbs an hour or so later.
Coach Notes
My preference has been for the supercarb – Karbolyn for it’s easily mixability, pump enhancing properties and insulin response – which is beneficial for the peri-workout period.
Omega 3’s
What is it?
Polyunsatured fatty acids, typically extracted from fish or flax, with a wide range of health benefits including the ability to reduce cortisol levels and calm the central nervous system.
Dose
2-5 grams/day. Increasing dose as tolerated.
Coach Notes
Improving insulin sensitivity has always been my favorite benefit of omega 3’s but lowering cortisol is a very close second.
In part two, I will go over some of the other, non-supplemental ways to control cortisol including things like : avoiding overtraining, quality and duration of sleep, avoiding excessive stimulant intake and managing stress through your day. Hope you enjoyed part 1, stay tuned for part 2 in an upcoming blog.
Product Review - My Protein Flavdrops Liquid Flavoring
I was recently sent the My Protein Liquid Flavor Drops from My Protein Canada to try! As you know I am a competition competitor and I don't eat a lot of sugar (unless its in a cheat meal). So I have a lot of sugar free syrups, drops, and flavourings.
I chose chocolate and maple flavours from the My Protein Drops. And I put them in my coffee. They are true to taste. The maple is my absolute fav. Maybe its the time of year but I loved it. I only used 1-2 drops and that was just enough without making my coffee too sweet. There are way more flavours that I would love to try including peanut butter, chocolate peanut butter and banana.
If you are watching your sugar intake, dieting or prepping for a show I would highly recommend these drops. Thank you My Protein Canada for the generosity! There will be more product reviews coming soon including their cookies and brownies! Stay tuned!
Hey Guys! Happy New Year! Who’s ready to kick off 2017 with a fresh and healthy start?! I know I am! Since I am an advocate of active, fit and healthy lifestyles. I wanted to share with you what and the American Heart Association and SUBWAY® are up to! They have created an on-going initiative that will encourage you to add more fruits and vegetables to your diet and better understand the critical health benefits this change can mean. Did you know that people who eat more fruit and vegetables in their diet are more likely to have a reduced risk of chronic diseases. Vegetables provide nutrients vital for health and maintenance of your body and you should never skip out on vegetables with your meals.
The initiative originally started in 2016. SUBWAY restaurants and the American Heart Association (AHA) teamed up to launch +color. This idea was formed to encourage Americans to add more fruits and vegetables to their diets. Did you know that most people don’t get enough fruits and vegetables in their daily diet?!?! It’s shocking. I always make sure to have vegetables with every single one of my meals. The prettier and more colorful your plate is the healthier it is for you!
So, that’s why in partnership with SUBWAY, the American Heart Association (AHA) launched the initiative called +color, focusing on the positive health impact of fruits and vegetables. The health impact of +color may be simple yet significant: It is estimated that if Americans ate the recommended amounts of fruits and vegetables every day, approximately 39,900 deaths would be prevented from cardiovascular diseases, stroke and diabetes and $7.6 billion in medical costs could be saved annually. As soon as you read those shocking statistics that should be a nice wake up call. So what not make it a goal to eat more vegetables in 2017! After all it’s a new year so it should be a new you right?
Did you know that a diet rich in fruits and vegetables has also been shown to reduce risk of stroke, certain types of cancer and risk of death from all causes? That’s why the AHA and SUBWAY restaurants are inviting Americans to join in this transformative effort by encouraging everyone to start today. SUBWAY makes it easy for people to add that extra cup of color, even when they’re on the go. You can choose from millions of our handcrafted sandwich combinations to create your own custom sandwich or salad, which can offer up at least two extra servings of vegetables to your diet. Just by adding an extra cup of color to your diet everyday can help improve the health of all Americans.
I went to SUBWAY myself this week and grabbed a chicken salad! It only took a second once I walked in for me to see all of the fresh ingredients. I quickly decide that I wanted a hearty salad with lots of veggies. It’s so easy to pick out your vegetables from the visible line up that SUBWAY has! Look how beautiful and colorful my salad was! It was totally packed with nutrients and such an easy way to stay healthy while on the go.
SUBWAY offers 10 varieties of vegetables. This includes cucumbers, spinach, tomato’s, green peppers and hot peppers which you can see on my salad. Spinach is one of my favorite green vegetables. There are many health benefits of spinach. It is low in fat and cholesterol, it is high in niacin, zinc, protein, fiber, vitamins A, C, E and K, thiamin, vitamin B6, folate, calcium, iron, magnesium, phosphorus, potassium, copper, and manganese. So what’s not to love?!?! I made sure to add extra spinach. But you don’t have to get a salad in order to increase your vegetable intake. Subway has millions of handcrafted sandwich combinations to create your own custom sandwich too!
I really encourage you to visit your local SUBWAY and make your subs colorful each time you go! Don’t be afraid to post your images across your social network to raise awareness about +color. Tag @SUBWAY / @OfficialSubway and @American_Heart and make sure to use the #addcolor hashtag!
For more information about SUBWAY and the AHA:
Brand Details:
About SUBWAY® restaurants
Guests in 112 countries have easy access to a fresh line-up of vegetables for their made-to-order sandwiches and salads at any of the more than 44,000 franchised locations. The company, founded 50 years-ago by then 17-year-old Fred DeLuca and family-friend Dr. Peter Buck, is still a family-owned business with thousands of dedicated franchisees/entrepreneurs in neighborhoods around the world, providing easy access to vegetables, detailed nutrition, dietary, and healthy lifestyle information. This has been a priority for the SUBWAY® restaurant chain for many years. To learn more, visit www.subway.com. SUBWAY® is a registered trademark of Subway IP Inc.
About the American Heart Association:
The American Heart Association and the American Stroke Association are devoted to saving people from heart disease and stroke – the two leading causes of death in the world. We team with millions of volunteers to fund innovative research, fight for stronger public health policies, and provide lifesaving tools and information to prevent and treat these diseases. The Dallas-based American Heart Association is the nation’s oldest and largest voluntary organization dedicated to fighting heart disease and stroke
I came home earlier this month to find an amazing box at my door. It was from penguin books. At first I was a bit confused as I had not ordered any books. Brought it upstairs and to my surprise it was a care package from Joyous Health.
It was not only her brand new book Joyous Detox but it was an entire package that included essentials to help me with my detox! Talk about a surprise package! The book includes 100 gluten-free, dairy-free, refined sugar-free, detox-friendly recipes! Joy is previously known for her best seller Joyous Health.
About her new book:
It is actually a complete plan and cookbook. She wrote this book in order to share with the readier how easy and delicious it is to detox naturally by following a whole foods based diet that emphasizes detox-friedly foods. It gives your body a break from gluten, dairy, sugar, food additives and junk foods that can have a negative effect on your digestion, energy levels and even beauty.
*You may even notice that your hair is shinier and your skin glows more from just 10 days of following the meal plan that is outlines on page 88 in the book*
The care page that she sent me included:
Joyous Detox Tea
Smooth Like Butta Body Butter
Lovely Lavender Deodorant Stick
Limp Treatment Balm
Dry Skin Brush
Joyous Detox Tea: Her detox tea is a handcrafted organic blend of carefully selected ingredients to support your digestive system, especially your liver. This will enhance detoxification.
Smooth Like Butta Body Butter: It is so clean your an eat the ingredients. And it smells amazing. By far my fav body butter to date.
Lovel Lavender Deodorant Stick: Her natural deodorant contains clinically proven sage extract to keep things stink free. It is formulated for sensitive skin and contains no chemicals.
Lip Treatment Balm: Firstly this is so tasty! Its also certified organic.
Dry Skin Brush: Dry skin brushing is an essential to your health, beauty and detoxification as brushing your teeth. This totally natural body brush is the perfect coarseness and you will feel instantly invigorated and rejuvenated!
Thank you so much Joy for the care package! I truly appreciate the gesture! And good luck with your new book! I know it is going to be another best seller!
300 Best Blender Recipes Using Your Vitamix - Book Review
For those of you who are blessed enough to own a vitamin you know that you can do so much more than make smoothies. Even picky eaters can learn to consume healthy foods when they are blended. Making your own gives you control over what goes into your body!
Vitamix is one of if not the most versatile mixer/blender that exists right now. Its powerful, fast and is incredibly easy to use. You can make smoothies, bread, pancakes or even muffins with flour!
The author Robin Abel has created an extensive collection of innovative recipes that will help you get the most out of your vitamix. There are tons of healthy recipes for delicious dishes from breakfasts to sauces, dips, spreads, nut butters, dressings, ice creams, milkshakes, cocktails, spice blends, dips, baby foods and even desserts. The bet part? There is even a bonus chapter on skin treatments, scrubs, masks and lotions.
Robin the author also includes useful information about your appliance, from the differences a month the different series to tips and techniques that demonstrate how you can turn your vitamix into an invaluable workhorse in your home kitchen.
So far I have only had the chance to try a few of the recipes because I am about to start prep again from provincials. I also don't have a vitamix so I had to use the ninja that I have. So obviously I didn't get the full effect. However I loved the mixed berry probiotic blast on page 228. Probiotics are very important for health and your digestive tract (if you didn't know).
175 Best Superfood Blender Recipes - Using Your NutriBullet - Book Review
I just received this book this month! I absolutely love using my blender for shakes and my protein ice cream (if you follow me on snapchat: trainitright you know my late night obsession with protein ice cream). Anywayyyyyyy...
These recipes are fast and convenient. They are single servings which means they are great on the go for someone with a busy lifestyle. They are also great from children. From a nutritional point of view, smoothies are a super easy way to pack a lot of nutrients into a relatively small serving size. The only thing with the recipes in this book is that it is written specifically to use for a nutribullet. If you don't have one (like me) and you just have a regular blender they work ok but are slightly smaller than what your blender is usually made to hold.
If you happen to be a lucky person and have a nutribullet then you are all set to go! This ingenious book covers the principles of healthy eating, nutrition and superfoods. There are 175 easy to prepare recipes, smoothies, dressings, dups, soups, sauces and desserts!
All of the recipes in this book by Marilyn Haugen & Doug Cook are made from wholesome foods and are an effective way to increase the overall nutrient density in your diet. Ive tried a few since my diet is a bit more flexible right now and you definitely wont be disappointed.
Tis the season of Pumpkin still. So I tried out the Pumped-Up Fall Harvest Pumpkin Breakfast Bowl on page 88! And it was delicious! If you get the book and give it a try let me know!
Five Ways To Keep Your New Year's Resolution of Losing Weight In 2017
Dr. Elaina George is a Board Certified Otolaryngologist and Author of the new book "Big Medicine: The Cost Of Corporate Control And How Doctors And Patients Working Together Can Rebuild A Better System"
Dr. George's tips are:
1. Start exercising
An increase in activity of as little as 20 minutes 3 times a week can make a difference in your risk of heart disease, diabetes and obesity. You don't have to get fancy with a gym membership. Try taking the stairs at work instead of the elevator, or park further from the entrance when you go to the market or mall.
2. Eat Smaller portions
You may not want to give up your junk food or fried food, but try to limit your portions. Instead of buying a six pack of soda, buy a two liter bottle. You can better control the portions along with your intake of calories.
3. Drink more water
The average person should be drinking 1 ounce per kilogram of his/her weight in water per day. (1 lb = 2.2kg). Studies have shown that people eat more when they are dehydrated because the signals in the body can confuse hunger with thirst. If you are hungry, try drinking an 8-12 oz glass of water before you decide to eat that snack.
4. Avoid salt
The average American diet consists too much salt. Salt is found in everything from canned foods to frozen foods. Not only does salt make your body retain water, it also dulls your sense of taste when it comes to sugar. As a challenge, decrease the amount of salt you eat for about 1 week, then drink a non-diet soft drink. Not only will you lose about 3- 5 lbs of water weight, but you will see that the soda is incredibly sweet. In addition, try to use sea salt.
5. Avoid high fructose corn syrup
Studies have shown that most products in this country are made with high fructose corn syrup that is contaminated with mercury (a known neurotoxin). Instead try to choose foods made with cane sugar. When you drink soft drinks that are made with sugar you will be less likely to crave salt and be able to stop with one soda because there is no 'sugar high' that leads to the craving that makes you want to have more.
About Dr. Elaina George
Atlanta, GA Based - Dr Elaina George is a Board Certified Otolaryngologist. She graduated from Princeton University with a degree in Biology. She received her Masters degree in Medical Microbiology from Long Island University, and received her medical degree from Mount Sinai School of Medicine in New York. Dr George completed her residency at Manhattan, Eye Ear & Throat Hospital. She is on the advisory council of Project 21 black leadership network, an initiative of The National Center for Public Policy Research. Dr George hosts her own radio show, "Medicine On Call" and she is also a keynote speaker many organizations. As a solo practitioner in private practice who is also a small business owner, she has a unique perspective on the problems of health care delivery, the true costs of healthcare and viable solutions.
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