Corporate Dining: Eating Healthy in the Office (Pt. 1)

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pexels-photo-414262-205x300Eating healthy and exercising are not often at the forethought of someone in an office setting, but being more mindful of these factors can go a long way in terms of one’s health. Below are a few tips that may help even the most business-oriented individual become more aware of his or her overall health in the workplace.

Know Yourself

To begin a health journey in an office setting, the first step is understanding your daily eating habits and regular patterns. Something that may help those who mindlessly snack or eat is keeping a diary and making note of when and what you eat in a normal day. For example, it’s easy to indulge in unhealthy snacks or meals on a Friday or during a stressful day. Remember this habit and actively work to combat it.

If this is a new practice for you, do your best in understanding that eating healthy should not be seen as tortuous, but rather a journey toward bettering yourself. Always highlight the positives, whether that be weight loss, higher levels of energy, or improved skin quality.

Always Break Your Fast

It’s been said time and time again; “breakfast is the most important meal of the day,” and there is some truth behind that. Beginning your day with a nutritious, filling meal gives you the energy levels required to properly wake up and avoid that ever-dreaded morning slump. Your brain will be highly functioning at an hour where most people are still struggling to get out of bed, and you won’t hear the sounds of your own stomach growling until closer to lunchtime.

Fulfilling breakfasts can not only wake you up and provide abundant nutrients, but they can also improve your memory and concentration, promote weight loss, and give you an overall better mood.

Fill Your Desk with Snacks

Healthy snacks, that is. If you are only able to squeeze in a small breakfast before work hours, having healthy snacks in your desk drawer can prevent early morning hunger while also providing the nutrients your breakfast, or lack thereof, may not have been able to offer. Snacks like protein bars, peanuts or almonds, trail mix, or fruit and vegetables (so long as you have a refrigerator) are perfect fillers.

Stay tuned for part 2 of this blog series which will include even more tips and tricks on how to effectively eat healthy in fast-paced business settings!


The Connection Between Age and Supplements

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Incorporating additional vitamins and supplements in your diet that you may not be receiving otherwise should be a necessity for all people. However, the age at which you begin to take these can affect how your body reacts to them.

There are many reasons why products like energy drinks are marketed toward younger demographics, while supplements intended to prevent pain or promote the growth of certain hormones are meant for older generations. Two factors to take into consideration are biology and chronology.

One’s chronological age is that which cannot be changed. From the day you are born up until this very moment, you are exactly however many days old. Your biological age can be measured based on your physical health, which people have more control over. This includes weight, skin and hair quality, energy levels, and internal organ health. Both your chronological and biological age can affect one another, however, which should be considered when deciding which supplements would be the most beneficial for you.

Supplements are specifically designed to assist one’s current physical health as opposed to their exact age. For example, if  teenagers were to take supplements aimed at promoting bone growth, it wouldn’t do much good seeing as they are still in the growing stages themselves. So, what supplements exactly are best for younger individuals?

Taking into account that younger generations are still growing or developing, supplements like pre-workout stimulants, fat burners, and muscle enhancers tend to be the most beneficial. People with low biological ages can handle any side effects that come with these supplements better than those who may be older, as well. Those who are much higher in either chronological or biological age may experience discomfort when taking these specific supplements.

Older generations are at more risk of contracting diseases, ailments, or chronic conditions given their much more sedentary lifestyles. These can range from joint pain, to muscular complications, to more severe conditions like heart disease or arthritis. To combat these issues, supplements specifically designed for each are always helpful. Anti-inflammatory supplements like curcumin can help with pain. Those that improve focus and mental health are great for individuals in their 70’s or 80’s to prevent different forms of dementia. Depending on which physical complication needs to be addressed, there are more than likely several supplements on the market designed to combat them.

Always be mindful of how many supplements you are taking. Nearly every doctor will instruct you to understand your limits and not abuse any supplement in the slightest. Your overall health is the best indicator of what you may need assistance in, and to take anything else for any other reason may prove detrimental. Talk to your doctor before adding any supplement to your diet to ensure it is the best one for you.

The Importance of Prebiotics

Many people overlook prebiotics in their diet. Defined as indigestible fiber that promotes the reproduction and activity of beneficial bacteria and fungi, they play an important role in health and wellness.

Prebiotics vs Probiotics: What’s the Difference?

It’s a common assumption that prebiotics are the same as probiotics. The truth, however, is that prebiotics complement and improve the beneficial effects of probiotics. Probiotics are good bacteria created through fermentation whereas prebiotics consists of fibrous plant matter from fruits and vegetables that supports probiotics.

Stronger Immune System

One of the health benefits of prebiotics is a stronger immune system. When consumed, they work harmoniously with the body’s good bacteria so that it can fight off illness-causing microorganisms. According to one study, people who consume prebiotic-rich foods on a regular basis are less likely to become infected with influenza than their counterparts who omit this substance from their diet.

Improved Digestion

Prebiotics also support a healthy digestive system. When bad bacteria and fungi in the gut remain unchecked, they will quickly spread and wreak havoc on the digestive system. This often leads to digestive problems like gas, bloating, heartburn, stomach cramps, constipation and nausea. Prebiotics protect against digestive distress by assisting probiotics in neutralizing bad microorganisms in the gut.

Stronger Bones

A health benefit of prebiotics that’s often overlooked is stronger bones. Bone strength is heavily influenced by the mineral calcium. But it’s not the amount of calcium a person consumes that will affect his or her bone strength; it’s the amount that’s absorbed by his or her body. Research has shown that prebiotics improve the absorption of many nutrients, including calcium. Therefore, prebiotics promote strong, healthy bones while protecting against diseases like osteoporosis in the process.

Improved Heart Health

Finally, prebiotics promote a healthy heart by reducing bodily inflammation and lowering blood triglyceride levels. This allows blood to flow throughout the body with greater ease, thus reducing the risk of stroke, heart attack and heart disease. There’s also some belief that prebiotics can lower stress levels, which may also have a positive impact on heart health.

While prebiotics offer a wide range of health benefits, they should be consumed in conjunction with probiotics. Prebiotics act as food for probiotics, stimulating their activity and encouraging reproduction so that they can neutralize harmful microorganisms in the body more effectively.

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Avicii’s Impact on EDM

Avicii_@_London_tentparty-e1526578415794The world was in shock when news broke on April 20th that Swedish DJ Avicii had died. Just 28 years old, the EDM hero passed away in Muscat, Oman, leaving music fans around the world reeling. As one of the most popular DJs in the world, Avicii inspired countless up-and-coming artists and helped bring EDM into the spotlight. Let’s take a look at how this incredible musician shaped the industry.

Avicii, whose real name was Tim Bergling, rose to fame incredibly quickly, barely out of his teens when he began headlining shows. His big break came in 2011, with the insane success of his song “Levels.” The song remains one of the genre’s biggest crossover hits of all time, proving equally successful at EDM festivals as on mainstream radio. It was especially popular in America, making Avicii one of the first EDM acts to really make a name for himself in the country. DJs are often faceless names behind popular songs, but Avicii became a celebrity in his own right, selling out shows and living like a real rock star.

Avicii’s popularity was not unfounded, however. He possessed talent in spades and took risks that paid off for both him and the EDM industry. Constantly innovating, his catalogue of hits includes tracks with influences from pop, soul, rock, and dozens of other genres of music. Avicii truly changed the game when he released his runaway hit “Wake Me Up” in 2013, which fused EDM and country – something no other DJ had attempted before.

Although the track was divisive among critics, it showed Avicii’s ingenuity and commitment to breaking the EDM mold when so many DJs were pumping out music that all sounded the same. The last LP released before his death continues this departure from the typical, exploring new folktronica styles.

With his incredible success, Bergling made sure to give back. He donated millions of dollars to charity over the course of his career, including Feeding America. He also used his creativity to benefit the less fortunate, directing two music videos designed to show the negative effects of gang violence and human trafficking. He knew that he had a powerful voice and was committed to using it for good, even within an industry known for partying. To put it simply – Avicii was truly a good guy and will surely be missed.

Why Fitness Enthusiasts Should Embrace More Seafood

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When it comes to packing a powerful protein punch, seafood is the way to go. This is especially important for those who consider themselves fitness enthusiasts. Seafood provides the right nutrients to not only prepare a fitness lover for a rigorous workout, but also help them in being able to recover faster. There are several reasons why those who hit the gym need to embrace more seafood in their diet.

Seafood is Versatile

If someone is looking for a quick and easy meal after the gym, seafood is the way to go. Salmon can be easily grilled or baked. Shrimp can easily be sautéed. There are countless more options for fish as well that can be quickly prepped. Seafood doesn’t need any added fillers or toppings. To complete a meal, all that needs to be done is a sprinkle of seasoning or a squeeze of lemon. That’s good news for those who are also trying to watch their weight.

Great for Recovery

If someone has just had a rigorous workout or done a run, seafood is the perfect aid in recovery. It will help prevent sore muscles. That’s because seafood is packed full of muscle-building protein. After hitting the gym, a person’s body craves fuel. Seafood is healthy fuel. It also contains antioxidants to fight against inflammation and is rich in vitamin D. Seafood is a one-stop shop for what a body craves after a workout.

Fish is Good For the Brain

Studies have shown that fish is great not only for helping sore muscles but also boosting brain power. Fish, such as salmon and tuna, are high in omega-3 fatty acids which not only improve brain function but also supports overall heart health. The omega-3’s have also been shown to boost mood and lower chances of depression.

A runner or any sort of fitness enthusiast can’t go wrong with incorporating fish into their diet several times a week. If a runner is in a time crunch, a quick snack such as a bag of tuna can do the trick. Fish doesn’t have to be prepared intricately in order for a fitness enthusiast to reap the benefits. That’s part of the appeal along with all of the wonders that it can do for overall health and performance.

Questions Every Doctor Wants You to Ask

Have you ever struggled to ask questions at the doctor’s office? You’re not alone. In fact, it is known as the “doorknob phenomenon.” A patient will wait until the last possible second – when the physician’s hand is on the doorknob, ready to leave – when they will ask a question that’s been on their mind.

Doctors want you to be proactive and ask questions during your visit. Whether you’re asking about your treatment, side effects of a prescription, or other topics that concern you, your doctor wants to hear you out. There is no such thing as a dumb question, especially in regards to your health.

Here are 6 questions your doctor wants you to ask.

  1. I researched my symptoms, but what do you think?

In the digital age, doctors expect that patients might research symptoms online before a visit to discuss those symptoms. It is not a fact you have to hide. Telling your doctor what you found online can open the door for honest communication. By knowing what you read, a doctor can put your mind at ease by correcting any misinterpretations of the online information.

  1. What online resources are best for learning about medical information?

Not all online information is accurate (shocking, I know). The doctor will appreciate that you’re so invested in your health. Almost any physician or nurse can provide you with trustworthy internet resources to research medical information specific to your situation.

  1. What should I do before my next visit?

Preventative care is the best way to take control of your health. By asking your doctor what areas of your health need some extra TLC, you can potentially prevent problems in the future. Of course, following through with advice the doctor gives is equally as important as asking the question.

  1. Why am I taking this medication?

Asking specific questions about your medication can give you insight into your treatment process. Sometimes doctors expect patients to blindly trust their judgment, but they also want you to understand what you’re taking and why you’re taking it.

  1. How many patients like me have you treated?

This question is especially important if you’re seeing a specialist for a serious disease or disorder. Having confidence in your doctor’s expertise and experience can put you at ease. For example, if you have a complex cancer case, you want to be sure you’re receiving the best treatment possible.

  1. Is (this symptom) normal for my condition?

Whether it is a rash, bowel issue or any other symptom, telling your doctor is key for your treatment plan and overall wellbeing. I can guarantee that even “embarassing” symptoms won’t phase your doctor. A symptom that you may consider benign could raise red flags for a physician.

During your next doctor’s visit, I hope you feel comfortable enough to ask some of these questions. Your doctor expects, and even encourages, curiosity. Your health is your business, and is something that you should be fully aware of at all times.

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The Best Bang for Your Buck: Music Streaming Platforms

Products like the Amazon EchoGoogle Home, and Apple HomePod have changed the way we listen to our favorite music, with more accessibility and convenience. As music streaming continues to become one of the most popular ways to listen to today’s musicians and artists, several platforms are fighting for relevancy in our increasingly digital world.

Choosing the right music streaming service for you is entirely based on preference, though prices do vary. For example, Mac users will often side with Apple Music due to the familiarity and convenience. Others may be more inclined to try Spotify or Pandora. Regardless, the amount of music that will be at your fingertips is almost unfathomable. The following are some of the best music streaming platforms to take advantage of.

Prime Music

Amazon’s streaming platform, which is included with Amazon Prime, is just $10.99 a month, or $99.99 for the year, and gives you access to over 2 millions songs without ads. Additionally, you can listen offline or through your Amazon Echo. Prime comes with thousands of curated playlists and stations suited for specific genres and moods as well. Users can also upload songs from a persona library of theirs to the Amazon Cloud.

One of the few complaints Prime users have is the limited music selection. While 2 millions songs certainly sounds like a lot, it pales in comparison to many of the other popular streaming platforms.

Apple Music

As mentioned before, Apple users and general fans of this company will almost certainly enjoy Apple Music, which is just $9.99 per month, or $14.99 per month on their family plan, capable of having up to 6 people. It boasts over 40 million artists, songs, and podcasts, and is even available for Android devices you not have an iPhone or iOS device. Beats 1 is another perk that comes with Apple Music. This free, online radio station is handled by actual DJs.

This platform’s navigation tools is often met with criticism when comparing it to other streaming services. For users more comfortable with Spotify or Pandora, Apple Music’s search options may come with a bit of a learning curve.


Arguably one of the most popular streaming platforms today, Spotify is a free streaming service, but without pay comes a barrage of ads in between every two or three songs. For just $9.99 a month, these ads will be removed. Spotify has over 30 million songs to choose from, and is a great way to create and share playlists with friends, or listen to live sessions from time to time.

Aside from the ads, a few other cons that come with Spotify are the limited mobile functionality, and the confusing process of uploading your own songs to a library or playlist.


A streaming platform that has recently grown in popularity, Tidal is great for music lovers who want to hear the best possible quality music, and lots of it. For just $9.99 per month (or $19.99 per month for Hi-Res audio), users have access to over 46 million songs and just under 200,000 videos. It’s often seen as an awesome medium for rap and R&B artists as well.

That being said, a common complaint is the $20 monthly fee, which is steep compared to other platforms. The high quality can also slow down mobile devices due to its data usage.

In conclusion, if you are looking to change things up with your music streaming services, try any of the platforms mentioned above. You may be surprised with what you like.

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