When you are busy focused on building a business the last
thing you are worrying about is eating healthy. As a business owner, you have
plenty on your plate. There are always new issues, challenges and tasks being
thrown your way.
It’s more convenient to grab something on the go, or opt for
fast food in the middle of a busy day. But, what many don’t realize is that
when you eat healthy it’s not only better for you physically, but your mental
focus can improve as well. Fueling your body with healthy options can give you
more energy and eliminate mental fog.
We polled several successful business owners and leaders,
and asked them to provide one simple and easy meal or snack alternative that
was healthier than a McDonald’s value meal or other “convenient” options. Here
are some suggestions to consider reaching for throughout the day.
“An apple a day keeps the doctor away — isn’t that what
they say? There are actually a lot of reasons to reach for an apple when you
are hungry over something like a candy bar or a bag of chips. The nutritional
profile is much healthier, there is no fat or artificial additives and they
actually can help promote healthy digestion.
The calorie count is very low as well and an apple will make
you feel full and satisfied. A little bag of chips might be loaded with fat and
have 400 calories, only to leave you hungry for more, which can trigger binge
eating.” – Paul Kelly, 247 CCTV Security Ltd
2. “Healthy” Protein Bar
“Protein bars are highly popular, and you can find them
everywhere now, no there really isn’t an excuse for not eating one of these
instead of a burger and fries. But just because something is labeled as a
protein bar doesn’t mean it’s truly healthy.
A lot of the supplement companies are trying to make the
best tasting protein bar, and in doing so they add in more sugars, fats, carbs
and artificial flavors. These make them on par with unhealthy candy bars like
Snickers and Milky Ways. Make sure you look for ones with a good amount of
protein and low sugar, fat and carbs.” – Chad Gaynier of Clarity Clinic
3. Prepped High Protein Meal
“You need to have real food in your diet, and a lot of
people try to get by on protein bars and protein shakes, but you need real
protein sources, veggies, greens and healthy carbs. You can make sure you get
this if you take the time to make meals in advance. Cooking the night before
isn’t always possible, so carve out some time and make meals for 7-10 days at a
time and freeze them.
Something like grilled chicken breast, green veggies and
brown rice can be prepped and frozen easily, and you simply grab one and throw
it in your bag each day as you leave the house. It couldn’t be any easier. It’s
a great way to help get into a healthy routine.” – Tad Thomas, Managing Partner
of Thomas Law
4. Sugar Free Jell-O
“There are two reasons I keep sugar free Jell-O cups around
while working. If I am starving and need to eat something I will have one and
it will hold me over, and it’s only 10 calories. No sugar. No fat. It’s a great
snack that will crave not only hunger, but also any sugar or candy craving you
If you are used to eating junk food these are great to use
as a way to limit or reduce the junk food you consume. Sugar is addictive, so
you may not always be able to eliminate it entirely right away. This is a great
alternative that can help you ease off the junk food choices.” – Chris Moberg,
President of Slumber Search
5. Protein Shake
“Protein shakes can be a great meal replacement option that
is also very convenient. It takes a few seconds to make one and you can drink
them on the go or at your desk even. The trick is to find one that is healthy
and has very limited sugars, fat and carb counts. The unhealthy ones defeat the
If you get sick of drinking shakes switch it up by mixed
with almond milk instead of water, or make protein pancakes or protein muffins
with it. You can get creative to keep it interesting. The same thing over and
over becomes stale and you are more apt to cheat. Also, make sure to switch
between several flavors. Drinking a vanilla shake every day will drive you
crazy.” – Ignacio Soria, CEO of Cann & Co.
6. Green Smoothie
“One of the largest deficiencies when it comes to nutrients
is greens. Most people simply don’t eat enough veggies to take in the most
beneficial amount. While supplements are a good alternative, nothing replaces
the actual food source. It’s not always possible or convenient to eat all of
the veggies you would need to consume daily, so a smoothie is a great option.
Having a green smoothie in the morning for breakfast or
after the gym is a great way to get them all in and kick start your healthy
eating for the day. You can either cut up your own veggies and juice them or
buy smoothie packages you just add water and ice to.” – Hyung Park, President
of Abraham Lincoln University
7. Mixed Nuts
“Some people shy away from nuts as a snack because they see
that they have a high fat content, but it’s important to know that nuts like
almonds, for example, contain healthy fat. You have to incorporate some fat
into your diet, and this is a great way.
They are a good snack that will keep you occupied for a bit
eating them and will curb hunger. Go for ones that do not have extra seasoning
or salt. You want to avoid all of the extra sodium. That will just make you retain
more water and make you look and feel bloated.” – Christopher Kerr, VP
Marketing at Earnhardt
8. Greek Yogurt
“There was a major Greek yogurt craze a while ago and that
led to several new companies launching and most of the major traditional yogurt
companies creating lines of the healthier options. Now, there are many that
have zero fat and zero sugars.
There are more options than just the standard ‘Plain’ that was once all that was available, and they are a good substitute especially if you are someone that likes ice cream. You can almost trick yourself into thinking it’s more of a treat than it really is.” – Pat Skinner of AnswerFirst
9. Kale Chips
“Chips are a favorite snack among many people. They are
convenient and they are a good addition. The trouble is that they add a lot
more than you want, including cars, fat and other unhealthy ingredients. Kale
chips might not sound appealing, but they actually don’t taste as bad as they
Kale is very healthy, and you will find that most Kale chips
are baked so there is no added oil. They have the ‘crisp’ that makes them have
the texture and feel of a chip, but minus all of the bad stuff. You can get
individual bags and keep them at your desk for emergency snack situations.” – Christopher
Dziak, CEO of Pure Nootropics
10. Cucumber Slices
“Cucumbers are made up of a lot of water, making them very
refreshing. Not only are they very low on calories, but they are low in sugar
and carbs, have almost no fat and their calories are low. There are a lot of
health benefits, and if you slice or cube them up it makes a nice crunchy snack.
You can also team them up with lunch or dinner to give you a
side, rather than reaching for chips or fries, or another carb heavy option.
Avoid dips, because that cancels out the benefits. If you can’t eat them plain
for some reason try hitting them with a very small amount of Himalayan pink
salt.” – Michael Herron, Law Offices
of Michael R. Herron
Poor circulation can lead to a number of health problems. Fortunately, you can improve your circulation by following a healthy diet. There are several things that you can do in order to improve your circulation.
The doctors at Metro Vascular Centers recommend that you eat a lot of blackberries. The blackberries help purify the blood. They also help the body create new red blood cells. You can put blueberries in your cereal. You can also put them in your yogurt.
Oranges and other citrus fruits are filled with vitamin C. Vitamin C is an antioxidant that helps support the formation of new blood vessels. Vitamin C also helps reduce the formation of plaque. If plaque builds up in the arteries, then it can interfere with blood circulation.
There are many vitamin C supplements on the market. However, it is best for you to get your vitamin C from food. If you eat plenty of citrus fruits, then you will be getting the vitamin C that you need.
Fish is high in omega 3 fatty acids. This is a nutrient that helps improve blood circulation. Omega 3 fatty acids also help protect the heart.
Dark chocolate is made from the seed of the cocoa tree. It has some of the most potent antioxidants in the world. Dark chocolate is made up of about 70 percent cocoa. It is also lower in sugar and fat than regular chocolate.
The antioxidants in dark chocolate can lower blood pressure and improve circulation. However, even though dark chocolate is good for you, you will still need to limit the amount that you consume per day. You will reap the most benefits if you enjoy this treat in moderation.
Garlic is a spice that will add flavor to any dish that you have. It also acts as a natural blood thinner. That is why you can clear up clogged arteries by adding garlic to your routine.
Lycopene is one of the antioxidants in the watermelon. It can stop plaque from building up.
Sunflower seeds are a great source of vitamin E. Vitamin E also helps promote healthy circulation. Other sources of vitamin E include pumpkin seeds, nuts and olives.
Essential oils are basically highly concentrated oils which are usually extracted from roots, leaves, flowers, and other plant parts which are grown in farms like the Lavender Farms started by D. Gary Young of Young Living Essential Oils. Usually extracted through the process of steam distillation (which involves the application of steam until all the oil vaporizes), essential oils usually possess the characteristic smell of the plant from which they are extracted. Although the term “essential oils” is quite common, very few people can tell more about these concentrated oils in terms of how they work, their uses, benefits, and side effects. If you are among them, here is a piece that will leave you knowledgeable about essential oils.
How Are Essential Oils Said To Work?
For many centuries, essential oils have been used in ancient medicine and their use has currently been embraced in the modern-day medical arena. The main reason why these oils never lose their value is because of the diversity they possess in terms of usage. In aromatherapy, for instance, when molecules of any essential oil are absorbed through the skin or inhaled, they are said to affect metabolism, brain chemicals, hormones, and influence the nervous system and brain areas. Besides, essential oils are mostly used to boost mood, ease stress, get a good night’s sleep, and even repel unwanted insects.
How Are Essential Oils Used?
Inhalation: One of the most common ways through which people use essential oils is through inhalation. Since most of these oils are usually highly concentrated, it is always advisable that you do not inhale them directly from a bottle. To release any oil into the air you breathe, a device like a diffuser could be used. Some other inhalation methods include the popular steam inhalation or applying a few drops of the oil to a handkerchief, tissue or cotton ball and placing it near your face.
Topical Use: In addition to being highly concentrated, essential oils are also too potent for anyone to use them full-strength on their skin. In most cases, these oils should be diluted in a carrier oil (like avocado, almond, and apricot kernel oil) before they can be applied to the skin during spot treatment, an aromatherapy massage, a bath, or a spa treatment. Essential oils could also be found in candles, shampoo, lotion, soap, and bath salts.
Commonly Used Essential Oils
While there are hundreds of essential oils available, here are some of the most commonly used essential oils.
Eucalyptus: This oil is a common ingredient in steam inhalations to cure colds and clear throat congestion in the chest.
Clary sage: This oil could aid in relieving hot flashes as well as promote sleep.
Lavender: This essential oil is mostly used for relaxation and improving sleep.
Peppermint: This oil is used for headaches among other types of pain.
Rose: The oil’s soothing scent has been found to ease stress as well as menstrual cramps.
Tea tree: The tea tree essential oil is mostly used as a spot treatment for acne as well as treating fungal skin infections.
Rosemary: This oil has a stimulating scent which boosts focus and attention.
Is there anything worse than bland, tasteless food? Being served the same food over and over can, unquestionably, be dull and boring, but food that has little to no taste, to begin with, is infinitely worse. If our food isn’t going to taste good and be something we anticipate with pleasure, we may as well adopt some futuristic writer’s view of a world where food comes out of a computerized system that reduces all of our nutritional requirements into a pill. (more…)
Pizza is the perfect food if it’s from New York City! Not only is pizza delicious, it may well be the most versatile food on the planet. It can be the main course for any meal, and, if you think listing it as a breakfast choice is pushing it, then you have never lived in a college dorm or woke up thinking about the leftover pizza from the previous night. It can definitely be served for breakfast, hot or cold. Pizza never gets boring. It comes with such a variety of crusts, sauces and toppings that you could have pizza every meal of the day for weeks and never repeat the same one. If that isn’t enough to vote it the most perfect food, if you make the right choices, a slice of pizza can contain all of the food groups recommended by the U.S. Department of Agriculture (USDA); fruits, vegetables, grains, protein and dairy. (more…)
It seems as though every fitness media outlet has latched onto the newest trend: activated charcoal. The black powder is said to have medicinal purposes as a powerful detoxification agent, and is treated in a way that is safe for human consumption. Before being a fitness fad, it was commonly used in emergency rooms to treat mild poisonings. Basically, activated charcoal is supposed to flush out all toxins and chemicals from your body, giving you a clean slate to begin a healthier lifestyle.
All of this sounds good, but how effective is activated charcoal at removing these so-called “stored toxins”? According to Livestrong, there is no evidence to show that the human body has stores toxins to begin with, or that charcoal can somehow extract them from your body. If you’re trying to use activated charcoal to lose weight, regular consumption of charcoal can lead to more damage than good. Similar to other detox diets out there, the charcoal detox requires participation in fasting for a few days. The weight you may lose during this time is due more to the calorie restrictions during the fasting phase than to the charcoal consumed.
Moreover, the regular consumption of activated charcoal can lead to constipation, diarrhea, vomiting, and in some severe cases, bowel obstruction. With consistent and repeated doses, complications such as abscesses and charcoal deposits can develop in the abdominal wall. Dr. Kamal Patel, a medical professional in Tampa, Florida, has been doing extensive research on the affects of activated charcoal on the body. For those taking daily prescription medications, the interactions between charcoal and the medications could render the medication ineffective. This is particularly dangerous if the medications taken ensure proper bodily function or livelihood.
One of the most popular promotions of activated charcoal, besides consuming it for detox, is using it for teeth whitening. Instructions for it’s use for teeth whitening is to wet your toothbrush, dip it into loose activated charcoal powder, begin brushing it on your teeth, leave it on your teeth for three minutes, then rinse. It’s recommended to use activated charcoal to whiten teeth around two to three times a week in order to begin seeing results. Activated charcoal is also said to be a cure for bad breath.
Unfortunately, dental professionals are wary on recommending activated charcoal for teeth whitening. They recommend only using it around once every other week, if at all. They also warn that since it is such an abrasive powder, it can wear down the enamel on the teeth, causing bigger dental problems down the road. Enamel is the protective layer on your teeth that help prevent cavities or rot, and once it’s gone, it’s very hard to restore. This is certainly a bigger problem than having yellow teeth.
So the next time you’re looking for a healthy way to detox, we recommend sticking to fruits, vegetables, and a large glass of water!
Now that the second week of January is coming to a close, how are your new year’s resolutions coming along? Less than stellar? Well, you’re not alone. Statistics show that only 8 percent of people actually keep their new year’s resolutions. If you’re one of the millions of Americans that pledged to lose weight in 2018, week three typically tends to see a steep drop in motivation. If you’re in the New York City area, however, there are a lot of creative, unique, and fun fitness class options to help keep you motivated!
Learn Japanese & Korean Sword Fighting – Sword Class NYC
Was your other resolution for 2018 to learn more about other cultures? Kill two birds with one stone and sign up for a Beginner Iaido – Siljun Dobup class. During these 55 minute classes, you’ll learn techniques and forms for using traditional Japanese & Korean swords as well as proper cutting directions. Certainly more interesting than feeling like a hamster on a treadmill.
Learn To Juggle (Or Get Better) – Juggle Fit NYC
Has learning to juggle always been a secret desire of yours? Or maybe a hidden talent? Juggle Fit NYC combines the technical skill, balance, and concentration involved in juggling with the activeness of an upper body workout. An hour of juggling can burn around 280 calories, the same as walking, and combining the two could make for a fun and entertaining workout!
AG6 – Asphalt Green
Located inside the Asphalt Green fitness center in the Upper East Side, AG6 is a workout that combines total body, high-intensity, circuit based training with interactive technology for a workout like no other. Basically, the system will give you visual cues in the form of lights to guide you through your workout; so it’s basically like an Avatar-inspired bootcamp. It’s a pretty intense and legitimate workout, burning around 1,000 calories in 45 min.
Bollywood-Inspired Interval Dancing – BollyX
With numerous locations held throughout the five boros, BollyX is Bollywood’s answer to Zumba; an intense, interval workout to your favorite Bollywood songs. Bollywood is known for its catchy, rhythmic music that typically features a series of dance numbers, perfect to get your body moving and shaking. It’s designed as a complete body workout, so be prepared to sweat while toning and slimming down.
Rock Out While Jump Roping – Punk Rope NYC
Jump rope was easily the best part of recess. This new cardio workout is sure to get your heart pumping by combining two exciting factors: jump rope and punk rock. Designed for groups and individuals, the workout is a fun and intense workout aiming for good vibes and sweat. The class is held at the Greenpoint YMCA every wednesday from 7:30 – 8:30.
A healthy weight is important to your complete well-being. People that suffer from being obese or overweight are at a higher risk for different health issues, including heart disease and diabetes. It doesn’t take much to bring your risk back down if you start eating better and working out.
While the proper weight for any given person can depend on their sex, their body type, and even their height, your waist circumference needs to be a certain size as well. This is mainly guided by your height. You should also be aware of your BMI (body mass index).
So, how do you work toward a healthier weight and a healthier body? Well, what you are putting into your body can make a huge difference. So can the physical activity you are getting on a daily basis (including walking the dog and playing with the kids).
Follow Portions And Calorie Counts
When it comes to counting calories you may hear all sorts of advice. Some people say that calories don’t matter as long as you are eating a healthy diet in general. Some live by counting calories. It is a fact that calories determine weight loss and that 3500 calories are equal to one pound, so that should be clue one that calorie counting is important if you want to be healthy and fit. That means you want to know how many calories you’re taking in and how many you’re burning with physical activity (it helps to keep a fitness and nutrition log of some sort).
If you want the calories you do eat to count for more then you can pick fresher foods to eat, like raw fruits and vegetables. Shop the outer areas of the grocery store for your healthier options. The stuff in bags and boxes, the overly processed foods, are usually stuffed full of sodium and at a loss for much of its original nutrients.
Make Your Own Meals
There are likely times when eating out is your only option, like when you’re on the road for a work trip or vacation. However, when you aren’t forced to eat out you really should make your own food at home. You can make something healthier and be more aware of all of the ingredients that are in your food. This is good for everyone, not just people with food allergies and intolerances.
Work In Workouts
Last, but not least, if you want to maintain or get to a healthy weight you need to fit in fitness to each and every day. Nutrition and fitness work together to make your body and your mind healthy. Doing one without the other is going to leave you missing something, like a healthy diet can help with weight loss but not working out means no muscle tone.
The holidays come and the holidays go. But all those extra sweets and yummy treats definitely stay. Particularly around the tummy and butt area. After indulging for nearly 2 full months it is common to feel like your pants are fitting just a little bit tighter.
Whether you were binging on sweets, you’re more of a fan of savory indulgences, or maybe you just love it all. The result is the same.
Feeling a little out of sorts with your body and like you may not be bikini ready just yet.
Here are some of the best tips for managing your life after indulging on food during the holidays.
Wear Loose Clothing
First and foremost the plan of action is to hide any undesirable chub or flub. The best way to do this is to wear loose clothing. For women, it may be maxi dresses or wearing loose hooded sweatshirts with leggings.
For men, a sensible and flattering choice would be loose jeans and baggy t-shirts. Preferably without tucking in your shirt as this can draw attention to the belly!
Whatever you do, don’t despair if you look like a tent! This is only a temporary fix.
Join a Gym
The only way that you are going to get rid of all that food you put into your body is to start burning it off. This means hitting the gym and doing some good old-fashioned strength training and cardio.
By signing up for a gym membership you are making a financial commitment to pay monthly to go to the facility. Therefore it is a little extra added bonus pressure which should give you some inspiration not to put off going.
The nice thing about gyms is that you can either work out on your own or take part in one of their group classes. Most gyms usually offer everything from dance cardio, to yoga, to spinning. Try a variety of classes and see which one works the best for you!
Start a Diet
Studies show that weight loss is 80% diet. Therefore if you’re going to do anything for yourself, consider making it minimally diet.
There are lots of diets out there. Consider trying one that comes to you highly recommended by a friend or family member.
Instead of doing something that appears to be a “crash diet” and promises quick results, opt for something that is healthful and promises slow and consistent results in a reasonable amount of time. Usually, the longer it takes to burn something off, the longer it will take to bring it back on.
Get a Weight Loss App
One of the best things about this modern era is that technology now makes it easier than ever to do things that were once complicated and time-consuming.
Weight loss is no exception. There are now apps which monitor our exercise and daily calorie burn without us having to do anything.
Calorie counting sites have become increasingly popular with a database of nearly every food that you can think of. Rather than having to add up the calories written in nutritional facts portion, you can simply type in the food you consumed and add it to your daily journal. This is an extremely useful way to stay within your daily limit and make sure that you aren’t overdoing it.
Cooking doesn’t have to be a task that is dreaded every night. In fact, cooking is seen by many people as one of the most cathartic activities that you can do. It’s all about how you go about it.
Obviously, if you don’t know what you’re doing and have to cook a 5-course meal for 15 people in a limited amount of time, it’s not going to be a very soothing experience.
Cooking should be a gradual learning process which is enjoyed and done with intent and joy. Your food will taste as good as the energy you put into it!
Here are some reasons why cooking can be so good for your state of mind and encourages stress relief.
It Actives The Same Part of The Brain as Meditation
When you meditate the brain goes into a very specific and unique state of consciousness. Many people report feelings of an expanded awareness, and inner peace.
Several studies have been done over the years which have looked into the actual science behind meditation and what exactly occurs by conducting MRI scans. The results showed that test subjects who meditated more had greater amounts of dense gray matter in their scans in the areas of the brain which are associated with emotion.
When people are focused on a task such as cooking, their awareness is centered on a single task at hand rather than in a flurry of taking in all of the information around them of the modern world.
By cooking, you can not only achieve the task of creating a delicious meal to nourish your body, but you can also achieve a peaceful state of being by bridging the mind and body.
It Nourishes Your Body Better Than Processed or Fast Food
Eating a diet of whole foods which are prepared with intention and fresh ingredients is much more nourishing for the human body that artificially produced unnatural foods.
Studies show that people with higher levels of sugar and certain chemicals found in processed foods have higher levels of stress, and obesity-related diseases.
Cooking your food instead of buying it pre-packaged can have a considerably positive impact on your life.
It Brings People Together
In many cultures cooking and serving a meal to a family is the ultimate ceremonial tradition. Eating as a group creates a sense of belonging and community. Humans who have community are proven to be much happier people.
Conversation and a sense of belonging in a person reduces depression and isolation. Families which eat together every night report 50% less conflict and have stronger relationships among them.
The French find eating meals with their families so important that many of them come home from work or school during their lunch breaks just to be able to eat together.