Posts tagged with "plan"

Banana illustration by Mina Tocalini

3 Quarantine Nutrition Hacks

Are your clothes fitting more tightly on you than what you are comfortable with these days? If you indulged in “The Quarantine Diet” of added sugar, refined carbohydrates and more sugar, you are not alone. There isn’t a person on the planet who hasn’t been affected by the COVID-19 pandemic in some way. There are memes about Zoom meetings in pajamas. We’ve seen the jokes about annoyed pets who are ready for their owners to get back into the office. The most popular subject…drum roll, please… has been COVID weight gain, or “The Quarantine 15.” With some of us gaining upwards of 10 to 15 pounds at this point, these particular memes aren’t quite so funny anymore.

While some things are more difficult to control, like job loss, financial dips or getting sick, take advantage of the variables you do have control over. One of the easiest things you can master right now is your nutritional health. Making healthier food choices is more important than ever as we are collectively less active these days. Many places in the U.S. still have closed gyms and workout facilities, and home workouts aren’t for everyone. That leaves a lot of us with a perfect storm of weight gain, too little movement and too much snacking at home.

Life has disrupted us in a major way, and yet, there are still things we can do to reverse some of the damage. At 360 Magazine, we have rounded up 3 strategies from Los Angeles Nutrition Coach Natasha Maxwell to help get you back on track if the quarantine weight gain has claimed you as a victim. Nobody knows when COVID-19 lockdowns will end. If this is going to be the “new normal,” you will have to reincorporate the healthy habits from your old life into this new one. If you are totally new to nutritional habit building (the food choices practiced consistently in your daily life), these tips are still a great help. Stick with us through the end for a bonus summer recipe!

How to Reclaim Your Body during Quarantine:

  1. Drink More Water!: This one is often overlooked as a weight management tool although it is as equally as important as the food choices we make. According to Natasha, “As a nutrition coach, I cannot express the number of times I encounter new clients who scoff at the amount of water I suggest. That number should be at least half of your body weight; in the summer I recommend upwards of 100 ounces. Yes, that’s right, 100 ounces minimum. The lack of sufficient water is harmful to your body and can affect it in a number of ways including salty food cravings, waste buildup and digestion problems. That waste buildup can mimic true weight gain, also known as “water weight”. Bloating from dehydration is no fun either and is likely the reason that it’s sometimes hard to button your pants.” As Natasha stated: Drink your water, please!
  2. Be mindful of your sugar intake this summer!: What comes to mind when you envision summertime treats? Maybe it’s popsicles, banana pudding or key lime pie. These are all fine in moderation, but too much sugar can lead to weight gain and excess puffiness. For those looking to lose weight from our extended stay indoors, we will have to keep track of our sugar intake, even when lounging happily by the pool. Some ways around overindulging in sweets include substituting fruits for other sweets, avoiding sodas and packaged fruit juice and being more mindful of limiting foods with labels listing corn syrup, glucose, sucrose, etc.
  3.  Seek out new and healthier recipes!: The likelihood of entertaining guests during summer or being invited to someone else’s party or backyard BBQ is relatively high. Either way, food will be high on the list of priorities. Think produce, lean meats and fewer refined snacks when debating over a menu. Natasha especially urges the consumption of produce. Fresh vegetables and fruit are higher in water content, and an ample water supply can come in handy when you’re feeling a little dehydrated from the heat! Sliced cucumbers and carrots with a homemade dip are a win. Seafood and lean poultry options on the grill with veggies are also a great combo. For plant-based options, think stuffed pepper recipes, veggie hummus wraps and rainbow-colored salads with incredible ingredients and flavor. Who said healthy recipes can’t be tasty, too?

This pandemic is stressful and has affected us in a multitude of ways. Emotional eating is understandable, given our current circumstances. We don’t have to be rigid around everything we eat, but being more aware of what we are indulging in and how often is the key to weight maintenance and weight loss. Make a plan for your nutritional habits and find the balance that works best for you. We wish you luck!

As promised, here’s that bonus recipe you’ve been waiting on. It’s Summer Ceviche!

Let us know what you think with a comment down below!

Lacking Self-Discipline?

5 Ways To Develop It And Reach Your Goals

Americans are known to overeat, abuse credit cards, marinate for hours in social media, and break New Year’s resolutions before the end of January. Self-discipline doesn’t seem to be a national strength.

And achieving self-discipline – and the success that can come with it – may never have been harder than it is in this instant-gratification age, says Dr. Rob Carter III.

“Self-discipline is an undervalued trait in a modern society that wants everything now,” says Carter, co-author with his wife, Dr. Kirti Salwe Carter, of The Morning Mind: Use Your Brain to Master Your Day and Supercharge Your Life (www.themorningmind.com). “Self-discipline is the ability to motivate and coordinate our efforts to improve our quality of life, but unfortunately most people are not taught it.

“It is, however, a skill that everyone can learn. Self-discipline is the skill that will allow you to reach any goal you set.”

Carter offers five ways to develop self-discipline:

Be aware of your resistance. Resistance, Carter says, is the biggest obstacle to developing self-discipline, and it often comes in the form of discouraging internal self-talk such as, “I can’t do it” or “Why should I have to change?” “The next time you embark on a new project that causes resistance,” Carter says, “fight it by asserting or writing down your intended goal and the benefits it will bring.”

Plan for every outcome. Plans go awry when people let excuses get in the way. “An example is having a goal of running in the morning for 30 minutes, but you have bailouts such as it’s raining, cold, or you don’t feel like it,” Carter says. “Developing self-discipline is recognizing and planning for these self-created obstacles and actively choosing to work through them. So when you set a goal to achieve, have chart in place listing “Even ifs.” List the potential obstacles to achieving your goal and counter each one with a promise to yourself that you’ll achieve your goal even if these challenges arise.”

Prepare to give something up in order to gain. Carter suggests compiling a list of the pros and cons of sacrificing for a certain goal. “To reach your goal, Carter says, “you will more than likely have to impose certain limitations on yourself in order to gain something. These limitations could be less free time, socializing, money or television. The upside is that seeing the rewards of the sacrifice on the pros list will keep you motivated and disciplined.”

Reward yourself with self-compensation. “Rewards are an incredibly powerful tool for motivating yourself to reach your goals,” Carter says. “Consider them the carrot on the stick. Have a reward in place for when you achieve a goal or part of a goal, and make sure it’s appropriate.”

Break your goal down into manageable steps. “If you break your goal down into bite-sized steps,” Carter says, “you’re much more likely to stay disciplined enough to complete every sub-goal. Each step accomplished gives you an encouraging boost. Consider using SMART goals — specific, measurable, attractive, realistic, timed. This makes the goal more definitive and puts the steps in tangible action.”

“Self-discipline includes structured planning, organization, delayed gratification, and the willingness to step outside your comfort zone,” Carter says. “These things can appear scary, but don’t worry, you’re not alone. And once you take the first step, you have ventured onto a beautiful path that offers many rewards.”

About Dr. Rob Carter III and Dr. Kirti Salwe Carter

Dr. Rob Carter III and Dr. Kirti Salwe Carter are co-authors of The Morning Mind: Use Your Brain to Master Your Day and Supercharge Your Life(www.themorningmind.com). Rob Carter is a Lieutenant Colonel in the U.S. Army, an expert in human performance and physiology, and has academic appointments in emergency medicine at the University of Texas Health Science Center at San Antonio, in public health and health sciences at Los Angeles Pacific University, and in nutrition at the University of Maryland, University College. He holds a PhD in biomedical sciences and medical physiology and an MPH in chronic disease epidemiology.

Kirti Carter was born in Pune, India, and received her medical education in India, where she practiced as an intensive-care physician before moving to Texas to complete postgraduate training in public health. She is a Fellow of the American Institute of Stress (FAIS), has more than 18 years of experience in meditation and breathing techniques, and has been facilitating wellness seminars for the past decade.

Hotel Property Management Tips

5 Tips To Choose The Right Property Management System For Your Hotel

Hoteliers and their staff are busy all the time. Anything that can take some weight off their shoulders will help them to work on other important tasks. Property Management System is the solution as it removes repetitive tasks and takes care of time-consuming processes. But the problem is: choosing the right PMS tool to help manage your property. Making a wrong move will result in losing not only money but a great deal of your time too. Here are five tips to help you choose the right property management system for your hotel.

Mind the Costs

Look for what your business needs and then choose a PMS that will meet the requirement. Even though costs will play an essential factor, it’s important to have a system that works with your workflow and meets your needs. Take advantage of the free trial or demo, which in fact is something you should ask first, and see whether it’s suitable for your hotel.

Opt for a cloud-based rather than the premise-based system which is more costly. The cloud-based system will not require you to hire an IT service to manage it. You will only have your computer or mobile to deal with. Remember to find something that favors your pocket.

Security Should be of Concern

To safeguard all the information about your guests’ data and prevent any breaches, security should be your concern. In an era where customer privacy is of utmost importance, and you don’t want to lose them, you should ask for a hotel property management system demo from every provider to see what they have as far as security is concerned.

Security breaches in hotels can involve password theft, network compromise, personal data compromise, etc. All the breaches are dealt with individually. Some need an application firewall to solve the problem while others are more complex and require a closer look.

Form a Plan and a Team

Unless you have a small-home-turned-hotel where you and your spouse are the team, one of the critical things to do is forming an integration team consisting of managers and staff. The importance of doing this is to make sure that the PMS addresses most of the needs in your hotel and it’s evaluated from different viewpoints.

Creating a plan and a team will also allow you to involve the eventual users, who are the staff. For small hotels or lodgings, ma’ and pa’ sit down and discuss the plan because they are the staff. It’s a vital decision to make and not even the activities of the day should make you forget about it. It will make your life easier and allow you to make more money.

Look For a PMS Provider Offering Training

Hospitality is an ever functional industry running 24/7, and you should look for providers who can offer support whenever you need. That should also mean that they are available to troubleshoot any problems you might face. Go for a PMS that provides training for the first-time users and also provides a refresher course in case you need it later on.

Ongoing training and support will help you understand new features and integrations. It’s vital to find a PMS that offers assistance so that you can solve some of the issues you might have.

Find One that Can be Integrated with Other Apps

PMS should be able to perform all the tasks flawlessly with other apps, that means, data from PMS can be transferred to other apps seamlessly so that work can be managed better. Inquire to understand whether the app can communicate and integrate with other systems.

What does this mean? For instance, if you have been storing all your data as Microsoft Excel file then you adopt a new web-based app, the data can be copied accurately and correctly such that no one will have to type it all again i.e. PMS with csv import-export feature.

Think about yourself, your staff and your property. What could make their work easier and boost your profits at the same time? The answer is the Property Management System. Use the tips above to choose the most convenient one.

Reebok Creates GYM of the Future

Reebok is launching an exciting plan to transform gas stations across the nation into fuel stations for our bodies.

Reebok and design firm Gensler have partnered in a new “Get Pumped” campaign to reimagine gas stations across the country as fitness hubs, where people can prioritize their mental and physical wellness as gas-powered cars continue to become obsolete. The goal is a country where a healthy gym and restaurant are no more than a few miles away.

The concept takes on three different forms, maximizing the impact of the different gas stations nationwide:

• The Network: We’ve imagined the major, interstate rest stops as the power grid of the future. They’re a place where travelers can stop and generate energy through spinning and boxing, Crossfit, Les Mils, and a running trail.

• The Oasis: The larger gas station that commuters pass on small, local highways will be turned into recharge zones, to capitalize on the type of mental and physical rest those commuting need. There are real food offerings from a farm to table eatery to a juice bar, as well as yoga and meditation pods. The exterior will provide sustenance in the form of an herb garden, and outdoor wheels where you can run in the fresh air.

• The Community Center: The local, small town gas stations are transformed into four different ways for communities to enhance their healthy life. People can charge electric cars, and in the auto repair shop, there will be nutrition classes. The minimart will offer local, healthy food, and pop-up trucks will offer rotating Crossfit and Spinning classes so there’s no lack of access for healthy options.