Improve Your On-the-Road Eating Habits

Business travel and road trips can prove to include poor eating habits. There are ways, however, to make your meals and trips heart-healthier.

Take Out

One study recently revealed a significantly higher risk of developing atherosclerosis disease amongst business travelers. Atherosclerosis is a slow, steady, clogging of the arteries. The main culprits in this social business diet are large meals mainly consisting of high-fat foods and lots of alcohol.

Being that cardiovascular disease causes over 17 million deaths annually, it behooves us to be aware of what we’re putting in our bodies. Granted, it’s not just poor eating habits that lend to our risk of heart disease. Lack of exercise, sleep and overwhelming amounts of stress also contribute.

Three Courses

The study examined the health effects of three different types of eating plans. One plan was the Mediterranean diet, which consisted of fruits, veggies, fish, legumes, and nuts. Another was the Western diet, which included red and processed meats, dairy products, and refined grains. And the other, the social-business plan, looked a lot like the Western diet but included more unhealthy snacks and excessive amounts of alcohol.

The results were recently published in Journal of the American College of Cardiology. According to fMRI and ultra-sound test results, those who ate the “business” diet revealed a “significantly worse cardiovascular risk profile” than the Mediterranean diet folks.

Turmeric Curcumin with Bioperine
Turmeric Curcumin with Bioperine

On the Road Again

It can be tough avoiding fast foods when you’re on the road. And sometimes they can seem appealing—until you’re finished with the meal and feel regretful and gross. Here are some tips for making your road trip or business trip healthier overall:

– Drink more water

Drink less sugary beverages and limit alcohol consumption

– Carry around snacks like nuts, low-sugar granola, fruit, and baby carrots

– Avoid red meat; substitute grilled poultry or fish

– Salads are great—keep the dressing healthy and low-fat

– Plan your meal ahead. Figure out when, where, and what, beforehand. With everyone running around, getting “hangry”, you’re bound to make impulsive food decisions.

– If you’re driving, keep a small cooler in the car filled with non-sugary drinks and crunchy raw veggies

– Get good rest. Meetings don’t need to go late into the night. Also, for safety’s sake, you don’t want to be driving when you’re tired. While traveling, “early to bed, early to rise,” is a wise choice.

– Take brisk morning walks. Use hotel swim or gym facilities. Carve out time during the day (even a few minutes) to move your body. Driving and working all day without stretching is awful for your posture (back and neck, too.)

If you’re the kind of person who eats well and lives a healthy lifestyle at home, there’s no reason you can’t continue those behaviors while on the road. Coming home feeling like you need a vacation or a detox isn’t any fun. Safe and restful travels…

Is Work/Life Balance Even Possible?

How do we find the perfect work/life balance?   This is a question we have all asked ourselves but many of us don’t sit down and plan the solution?  If you are an entrepreneur, this is an essential undertaking to keep your family, sanity, and productivity all in check.  How do we manage and achieve it all?  Following some essential steps, it’s possible to navigate a business in a positive direction, while keeping life organized and in a state of equilibrium.

 

TIME MANAGEMENT IS KEY

Managing a business may seem as simple as a business plan, achievable goals, and deadlines, but what happens when there is an entire team to manage?  Tracked communication is a great way to open up conversations amongst a group, in a time efficient manner.  Examples of websites which accomplish this include: www.asana.com , www.trello.com  www.monday.com.  They help specifically project manage either an individual or a team by documenting workload, schedules, and assignments.   Using a tool like these sites allows the team to visualize their work day each morning, so attainable results are achieved by the end of the day.

Staff also now have the advantage of viewing their personal goals and timeframes, while also interacting with the other team members.  Many of these websites have a free version or trial, which makes it easy to explore.  The following points, will not only help in the work place, but with life in general too:

  • Invest in a project management app/website and populate it with weekly/monthly team targets
  • Set realistic daily deadlines, with accomplished tasks ticked off from the previous day. There’s a motivational satisfaction when jobs are crossed off and the team will see results.
  • Management should not overstretch their staff. There are only so many hours in a day.
  • False promises should not be made to clients.
  • Smaller tasks should be outsourced. A Website like peopleperhour.com is a convenient resource.
  • If a deadline looming, switching off email for a period of time can help prevent distractions.
  • Get away from the desk. If high speed wifi is available, almost anywhere can become an office, where work can be accomplished while sipping that latte.

 

LIFE BALANCE

Trying to please everyone can be mentally and physically exhausting.  Set limits and don’t be afraid to say no.  It is proven that a work-life balance leads to higher levels of productivity.  It is possible to achieve results without compromising happiness:

  • Carve out time everyday for friends or family, no matter how hectic life is. Happiness at home will project positively on to work place performance.
  • All work and no play can lead to stress and a severe case of dull person syndrome. Switch off the phone and partake in activities like exercise or hobbies.
  • Weekly/monthly responsibilities at home should be shared, if possible, so they do not creep into work hours.
  • Take time to be healthy. Eat right, sleep 6-8 hours, aim for some sort of activity each day, even if it’s just a walk.

We are all trying to succeed within a small space of time, and how we manage that time shapes our success and happiness.  Self discipline and organization are tools that can help achieve that. LIVE TO WORK is so yesterday, the future is WORK TO LIVE. There may be a few hiccups along the way but with determination and focus work-life balance can be accomplished.

 

To learn more about work-life balance, check out GetThrive.com

 

References

www.asana.com

www.trello.com

www.monday.com

www.peopleperhour.com

 

 

Proper Posture Significantly Matters to Your Health ( And How Sitting Matters)

So, you slouch a bit in your chair. Maybe you lean on your elbow while talking on the phone. There are numbers of positions your body can settle in all day. And, all night. Unruly posture may be detrimental to the health of your spine (and entire body!) If you’re not practicing proper posture, you may be in for some real pain.

Back Off! Echoes From The Past…

Everyone had a mom, dad, or grandmother who said, “Stand up straight!”, “Sit up in your seat!”, or “Pull those shoulders back!” As much as we didn’t want to listen, we should have. Many neck, shoulder, and backaches, along with spinal health deterioration, have derived from lousy posture.

Here’s the low-down. You don’t want to wait until it’s too late to make corrections. Proper posture requires attention. Ideally, you want to place the least strain on supporting muscles and ligaments. In order to achieve that, you’ll need to be aware of how you walk, stand, sit, and even sleep.

Alright, Already! What Could Go Wrong?

It’s possible you aren’t feeling the effects of your poor posture, yet. But, you will. And if you have already, you can attest to the pain and discomfort. Aside from feeling awful, you could be causing damage to your body.

Here are some consequences that can be attributed to not practicing proper posture:

  • Slouching can cause digestion problems. When you’re hunched over, your internal organs struggle for space. For example, your intestines may not have enough room to digest properly. This can cause gas, cramps, and constipation. If you need relief from tummy issues for now, here is a great digestive supplement (with enzymes, probiotics, and prebiotics.)

 

  • Even worse, lack of proper posture may inhibit your system to process food efficiently. Thus, you may not be getting all the nutrition you need. Additionally, it may also have an effect on your metabolism. Check this out if you’re looking to boost your metabolism with a safe, natural supplement.

  • Crossing your legs in your chair can effect your circulation. Don’t be surprised if you start developing those pesky spider veins. And aside from that, crossing legs creates a strain on your lower back.
Without Proper Posture…
  • Ever heard of Carpal Tunnel Syndrome? Aside from repetitive motion, bad posture can contribute to this development. Keep in mind, the nerves in your neck and upper back are linked to muscles in your wrists and hands. In the meanwhile, here’s some fingerless, compression gloves (so you can keep working) that have copper and help warm to heal and relieve pain.
  • <iframe style="width:120px;height:240px;" marginwidth="0" marginheight="0" scrolling="no" frameborder="0" src="//ws-na.amazon-adsystem.com/widgets/q?ServiceVersion=20070822&OneJS=1&Operation=GetAdHtml&MarketPlace=US&source=ss&ref=as_ss_li_til&ad_type=product_link&tracking_id=getthrive0d-20&language=en_US&marketplace=amazon&region=US&placement=B015WWBFJU&asins=B015WWBFJU&linkId=ee44d70ecd3538df39481f843029a440&show_border=true&link_opens_in_new_window=true"></iframe>
    Compression copper fingerless gloves

 

  • Without practicing proper posture, don’t be surprised if you fatigue easily. Your body uses energy to keep it upright. The poorer your posture, the harder your spine and muscles work to combat gravity. After a few hours, there’s no surprise why your body feels tired and achy.

 

  • Without proper posture, you risk developing lordosis. This condition is also sometimes called “swayback.” Basically, your upper and middle back flexes in too much and your lower back protrudes out to compensate. Your spine starts curving too far inward, which can cause damage to your spine and create massive discomfort. Sometimes, it can hurt so badly that you can’t even move.
    Lumbar back support with pad

    We recommend a back support with a lumbar pad. You can use it walking, sitting at work, driving, wherever and whenever you need a reminder to retrain your posture.

 Proper Posture Particulars: 101

Naturally, our bodies have been created to optimize efficiency. If we’re practicing proper posture, realistically, we’re utilizing very few muscle contractions. Standing or sitting upright should create good-quality, spinal alignment. Our joints and bones should fit together with ease.

When we’re lazy and don’t think about how to carry ourselves, we can cause health problems without even knowing it. Here are a couple of simple tips to maintain proper posture:

  • When seated, keep your feet flat on the floor. Do not cross your legs. Your shoulders should be over your hips and your chin aligned over your chest. Taking deep breaths should feel easy.

 

  • When standing, keep your weight equally distributed. Avoid leaning on one leg more than the other.

 

  • When sleeping on your back, use a pillow to support your neck (not your head.) Also, place a pillow under your knees for lower back comfort.

 

  • When sleeping on your side, use a pillow that can support both your head and neck. Utilize another pillow, placing it in between the knees. If there’s too much space between your waist and the mattress, place another pillow there for lumbar support.

 

Unfortunately, we don’t always heed the advice of our elders—or even experts. Especially about proper posture. But, when it comes to spinal health, we shouldn’t really ignore the guidance.  If you’ve ever experienced back pain, you get this.

Just keep in mind: How you sit, stand, or sleep effects your posture. Hence, your overall health. Using your mind and body is the key. And, if you need help, you can always get assistance from gloves, a back support, a positioning pillow, and even supplements.

 

Check out GetThrive! for more insights on spinal health, nutrition, stress management, and a gamut of other trendy topics.

 

Sources:

https://www.mayfieldclinic.com/PE-POSTURE.htm

https://www.verywell.com/what-is-posture-297193

https://www.cedars-sinai.org/health-library/diseases-and-conditions/s/swayback-lordosis.html

https://www.alliedtravelcareers.com/blog/8-negative-effects-of-bad-posture/

 

 

 

 

 

Exercises to Lose Belly Fat

What’s the first exercise that comes to mind when you think of shrinking or lose belly fat around your middle? Sit-ups, of course! But, hang on a second (and drop that doughnut!) If you mean business—and don’t want to do a million crunches—here are several alternative exercises to flatten that tire forever.

 

Bye-Bye Belly Fat: Don’t Let the Door Hit You on the Way Out!

 

Are you so tired of that roll hanging over the top of your jeans? Ugh! Who isn’t? The people who got rid of their belly fat aren’t complaining anymore…

If you think a few sit-ups will do the trick, then someone sold you a bridge in Brooklyn. Losing belly jelly requires a combination of good eating habits and a collection of exercises. Here’s the best news: it is possible, and participating in a few moves everyday will have others wishing they looked as good!

 

A Longer Waistline May Mean a Shorter Life

 

Aside from how fabulous you will look and feel, losing belly fat may help keep you alive on this planet a bit longer. Research has shown that a larger waist size can be linked to:

– diabetes

– heart disease

– stroke

– some cancers

It’s never too soon to exercise your option to exercise.

Want to Go Belly Up?

 

Doing sit-ups is certainly a way to strengthen your core and tone tummy muscles. But if you want to shed the belly blubber, you’ll have to do other exercises. Your objective is to boost your metabolism, which will help you burn calories and fat and eventually lose belly fat.

Here are some key exercises to lose belly fat:

1) Run. Running in intervals (and on an incline) will maximize your effort. Try moving ahead at full speed for one minute. Then, allow your muscles and breathing to recover for one minute—but do not stop moving. During recovery mode, lower the intensity to a jog or a brisk walking pace. After the minute, go back to high intensity for another minute. Repeat this process for about a half an hour.

TIP: Running with your favorite tunes has shown to improve your workout. A great pair of bluetooth headphones, like the SENSO Wireless Sports Earphones are awesome for gym running. The sweatproof earbuds come in HD stereo and with a battery that lasts 8 hours.

 

2) Row. Rowing increases your heart rate and uses a bunch of different muscles, burning tons of calories. For this exercise, try 20 seconds of high intensity and then 10 seconds of rest. Keep your body in the same position; just stop rowing during the short recovery period. Repeat the process for up to a half an hour.

 

3) Lift Weights. Focus on lifting heavier weight, but take care not to injure yourself. Focus on your technique, earning the optimum results from each repetition. The beauty of weight bearing exercise is that you continue to burn calories long after you’re done with the workout.

Neoprene Body Sculpting Hand Weights get the job done!


 

4) Brisk Walk. Walk purposefully, at a speedy pace, continuously, for up to an hour. This will boost your metabolism and help burn away the fat.

 

5) High intensity interval train. Choose between four and eight different exercises. Examples would be: planks, mountains climbers, crunches, push-ups, squats, etc. Create a rotation going from one movement to another without stopping. Place exercises that work different muscles next to each other so you get an interval “break.” (Perhaps do 10 push-ups, and then immediately after, do 10 crunches, then do lunges, and so on…)

TIP: You can get a full body workout using a Vertical Climber .

These exercises, besides burning calories, help reduce stress. Stress encourages the production of cortisol, which actually holds onto fat, keeping you from losing weight. Stress-reduction and slimming down are a win-win proposal!

 

Gain Muscle, Lose Belly Fat

 

Once you’ve gotten into the good habit of exercising 3-5 days a week, minimum, you’ll be burning through calories like crazy. Then, once you lose your belly fat, you’ll be better able to see your muscles. This is where doing sit-ups will benefit your abs’ appearance.

You don’t have to do 100’s of crunches or bicycles in order to lose the big lump in the middle. You just have to eat nutritionally and moderately, and then add some fat-burning exercises. It won’t be long before you’re imagining yourself in a bikini again!

 

Sources:

https://www.prevention.com/fitness/best-workouts-to-target-belly-fat/slide/1

http://www.stylecraze.com/articles/5-exercises-and-5-foods-to-reduce-belly-fat/#gref

https://getthrive.com/weight-loss-tips-not-for-dummies/

 

 

 

How Many Steps Each Day For Best Health?

It’s not uncommon these days to hear a friend, family member, or co-workers exclaim, “I have to get my 10,000 steps in today!” That seems to be the number everyone has set for a goal. According to varying sources, however, that may not be enough.

Too Many to Think About? Too Much to Lose if You Don’t

10,000 sounds like an awfully huge number—especially when it comes to steps. It almost sounds as if you kept stepping in a straight line, you might be able to get to the next state before the end of the day. But the reality is, yes, it’s a lot of movement, but it’s also very doable for most adults.

The benefits of walking, being on our feet, and getting movement are worth thinking about. Your risk of heart disease, weight gain, and bad cholesterol all increase the longer you sit each day. However you spend your day—whether it’s in an office, at home, or wherever, it’s important to think about how and when you can move your body. Then, you actually have to do it.

Is 10,000 the Number for Optimum Health?

Some experts claim that we should meet or exceed 7,500 steps per day to maintain health. They also warn that 5,000 or less can definitely cause a decrease in physical health. So who’s saying we should do more than 10,000?

There have been two studies in the recent past whose findings encourage 15,000 (or more) steps each day for maximum benefit:

One study focused on a group of people who live in the jungle of Bolivia. These folks were engaged about five to six hours a day, on their feet, doing some type of activity. They were physically active, but not necessarily running or going to the gym. The average male tallied about 17,000 steps per day and the women around 15,000. Their heart health showed to be over 20 years younger than their American counterparts’ hearts.

Originally published in The Lancet, researchers from that study also revealed shocking findings about sitting. They discovered that certain metabolic activities shut down when we don’t use our legs. This allows an accumulation of fat in the blood and significantly increases the level of bad cholesterol.

The other study came out of Scotland, where scientists analyzed the heart health of postal workers and also office workers. Those mail-deliverers who were on their feet most of the workday were found to have decreased risk of coronary heart disease. Those who registered 15,000 steps or more virtually had zero risk factors.

Conversely, those who sat in the office and did not “step” mindfully throughout the day had a much higher risk for heart disease. They also had larger waist sizes, higher bad cholesterol, and lower good cholesterol.

Who’s Got the Time?

The authors of the latter study estimated that 15,000 steps per day are roughly equivalent to three and a half hours of movement.

If you build that movement into your day from the moment you arise until you sleep, it is realistically doable. We need to seize every opportunity to move our bodies. It can be as simple as walking something to the trash, as opposed to tossing it from across the room.

Some of the step-tracking apps and devices offer tips on how to achieve your daily goal. So as to not feel overwhelmed by the large number, they suggest you think of steps in smaller increments. For example, every hour, see if you can fit in an average number of “steps.” If you’re awake 16 hours a day, if you averaged 800 steps each hour, you’d log almost 15,000 for the day!

800 steps could take anywhere from 8 minutes to 15 minutes. Placed in that perspective, it means being on your feet a quarter of an hour (or less) each hour. If you were to take a walk during lunchtime, you could conceivably rack up over 2,000 steps just in that space of time.

There are countless ways to make your steps add up as you proceed through your day. You could walk to work, park far from the building, or get off public transportation a stop early. Cleaning up the house and doing chores count, too! And if you have young ones to chase around, now you can look at it as an added health benefit.

This is all great news—until it becomes stressful. Don’t fret about racking up mega-thousands of steps if you feel it’s impossible (today). Tomorrow is a new day. And you can always build up. And most importantly, it’s that you apply yourself and remain mindful that your best health interests lie in some type of movement daily.

Sources:

www.GetThrive.com

http://time.com/4745061/how-many-steps-walking/

https://www.verywell.com/should-you-make-15-000-steps-per-day-your-goal-4138310