Monthly Archives: October 2018

#GrowYourLife  #BuildYourBusiness

Life Area: Personal  
Topic: Time Management

Ideas to Make the Most of Your Extra Hour

Daylight saving time ends this coming weekend giving us our once a year 25 hour day. What will you do with the bonus time? Whether you are for or against daylight saving time, here are a few ideas on how you can maximize the value of your bonus hour for mind, body and spirit:

Mind

If you’re like me, you’re always trying to find the time to read and learn new things. I’ll listen to podcasts or audio books while I’m working out or commuting just to fit in a little extra know-how. Why not use this extra hour to read a chapter or two of that how-to book or relax by the fireplace with a glass of wine and that novel you bought last summer? If you’re a visual learner, YouTube your favorite topic and check out a webinar or two.

Body

Fall brings with it colder weather and less time outdoors for hiking, biking and other activities just when your body needs it most. But here’s the thing – winter might be the most important time of the year to exercise. It releases endorphins to combat the winter blues and it helps strengthen your immune system against the winter cold. Exercise also helps maintain healthy habits that won’t require drastic efforts to undo in the Spring and it keeps your brain sharp and helps you sleep better, too. Use your extra hour to hit the gym or, for those of you in warmer climates, go for it with a hike or trail ride Sunday afternoon.

“Why not use this extra hour to read a chapter or two of that how-to book or relax by the fireplace with a glass of wine and that novel you bought last summer?”

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#GrowYourLife  #BuildYourBusiness

Life Area: Physical  
Topic: Breakfast Nutrition

The Best Foods To Have For Breakfast

As many of you know, I start my day off with a green drink and a protein drink. My green drink is a blend of spinach, power greens, cucumbers, kale, celery, apples, pears, kiwis, lemons, and wheatgrass powder, which I juice every Saturday. I practice intermittent fasting so I try to eat only during the hours of 12pm-8pm so my green drink and protein drink are not only my early morning pick me up but they’re my only source of nutrients until noon. So, the next time you’re tempted to rush out the door in the morning without something to eat, consider this: skipping breakfast can set you up for overeating later in the day and even a small morning meal, on the other hand, can give you energy, satisfy your appetite, and set the stage for smart decisions all day long.

Here’s a look at some of Health.com‘s favorite breakfast foods, along with some tips for making them even healthier:

Oatmeal

You may have noticed a heart-shaped seal on your box of oatmeal recently. The seal’s there because oats contain beta-glucan, a type of fiber that’s been shown to help lower cholesterol when eaten regularly. Need another reason to dig in? Oats are also rich in omega-3 fatty acids, folate, and potassium.

Greek yogurt

This tangy, creamy yogurt is loaded with calcium and boasts plenty of protein—nearly twice as much as regular yogurt—to keep you feeling full throughout the morning. Your best bet: choose a plain, nonfat variety, and add some fruit to give it some sweetness and flavor (and a dose of added nutrition).

 “Studies suggest that eating blueberries regularly can help improve everything from memory and motor skills to blood pressure and metabolism.”

Grapefruit

Trying to lose weight? According to one study, eating half a grapefruit before each meal may help you slim down faster, thanks to the fruit’s fat-burning properties and its beneficial effect on blood sugar and insulin levels. Grapefruit is also hydrating, filling, and packed with immunity-boosting antioxidants. For a well-rounded breakfast, pair it with protein—such as yogurt or an egg. But check with your doctor first if you take any medications, as grapefruit and grapefruit juice can interfere with some prescription drugs.

Berry Blend: Blueberries, Strawberries, and Raspberries

Fresh or frozen, blueberries are a super-fruit packing a big antioxidant punch. Studies suggest that eating blueberries regularly can help improve everything from memory and motor skills to blood pressure and metabolism. One cup of strawberries contains your full recommended daily intake of vitamin C, along with high quantities of folic acid and fiber. Raspberries are the main berry source of ellagitannins, a type of antioxidant that is thought to have cancer-fighting properties. They’re also high in fiber (8 grams per cup), vitamin C, and vitamin K, which helps build strong bones.

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