Be healthy without cutting everything out of your diet: 10 traveler’s tips to being healthy Comments Off on Be healthy without cutting everything out of your diet: 10 traveler’s tips to being healthy 18286

Lately, diet trends have been to cut out entire food groups deeming some too unhealthy to incorporate into your diet at all. You only need to travel to prove that eliminating food groups from your diet is unnecessary. The proof is in hundreds and thousands of years of food habits and traditions that exist in countries around the world. Traveling is a great way to assess lifestyle and eating habits around the world and develop a Rolodex of eating habits that can be incorporated into your day-to-day life. While it might not be possible to adapt every great lifestyle habit, like taking a famous Spanish siesta after lunch, into your day-to-day life, there is a lot to learn about diet from other countries. Since developing this arsenal of alternative eating habits takes some time, I’ve compiled a list of some that I’ve picked up from years of traveling and living abroad that I incorporate into my daily diet.

1. Balance & portion control

Stop cutting foods out of your diet and start learning to balance your diet and eat the appropriate quantity of food. You don’t have to stop eating carbs, meat, or gluten to maintain a healthy diet or even lose weight. Maintaining balance and portion control are the keys to eating what you want and being healthy. Italians eat pasta every single day, at least once per day, and as a population, Italians are usually named one of the most healthy in the world. Carbs are not the problem, but taking into account the portion you are consuming and what else you’re eating during the day is important. Ensure that you are also eating meat or fish, fruits, and vegetables, not simply carbs.

2. Big lunch and small dinner

Turn lunch and dinner upside-down. In most of North America, the largest meal of the day is in the evening, and lunch tends to be quick and small. In many other countries, I’ve visited the largest meal of the day is in the afternoon – not at night. After eating a large lunch, there is time to work off the energy throughout the day and leaves you needing a much smaller meal for dinner. I became accustomed to eating like this a few years ago after working in Spain and I and felt more energetic and happy – not to mention I lost weight quickly. I’ve managed to maintain this style of eating for a few years now and the weight has stayed off too.

3. Salad at the end of the meal

In Italy, they eat salad at the end of the meal, not the beginning. Eat leafy greens with nothing more than olive oil and vinegar or lemon and a pinch of salt and pepper, to help aid digestion after the meal.

4. Olive oil

Speaking of Italians, they have been named the most healthy country in the world by the Bloomberg Global Health Index due in part to the population’s high intake of olive oil. Raw olive oil drizzled over vegetables, bread, arugula, fish, and beans are some great ways to consume more olive oil.

5. Fruit

Eat fruit every day. This one can be difficult if you live somewhere where the fruit is less than interesting or not of very high quality. Living in Colombia I discovered my roommates always had a collection of fresh fruits like papaya, guanábana, and passion fruit and each morning they made fresh juice in a simple blender and, well, with almost every meal. In Italy and France, eating whatever fruit is in season after lunch or dinner is custom. I’ve once heard it’s best to eat fruit for breakfast but really as long as it is incorporated into your diet, it works.

6. Switch to unsalted butter

The first time I lived in Europe, I discovered that it is typically difficult to find salted butter. It is not very common for people to use. In fact, I had a really difficult time finding it in Portugal and Germany. You don’t have to cut out butter, but switch to unsalted, I promise you won’t miss salted butter, it’s so easy to add salt to your food and it will reduce your salt intake exponentially.

7. Bulgur

Living in Turkey, I discovered what is commonly called Bulgur Rice. It is not rice at all but cracked wheat, and incredibly healthy for you. Usually, it is really cheap, and it is quick and simple to cook. It is high in fiber and protein, rich in minerals, and low in fat and delicious when cooked with spices.

8. Eat fish

If you’re lucky enough to live somewhere where there is good, inexpensive fish, eat fish at least once a week. Japan is the number one consumer of fish in the world and came out on top of the list of the World Health Organization (WHO) list of countries where people live to full health longest.

9. Eat cheese at the end of the meal

People have a preconceived notion that cheese is not good for you. I spent about three-and-a-half-years working in a cheese bar learning about its health benefits when quality cheese is consumed in moderation. Easier said than done, right? A trick I learned from living in France is to eat cheese at the end of the meal. This will ensure that you are full enough that you don’t eat the whole round of cheese in one sitting. In France and Italy, they eat cheese every day and are much healthier than North Americans on a whole.

10. Eat slow

Meals should be enjoyed and savored, never rushed. Eating slowly will allow your mind to catch up with your body in deciding if your full or not. Eating quickly leads to overeating. Just about every European culture makes time for each meal to be enjoyed. In Japan, it is typical to stop eating when they are starting to feel full and take a 10 minute break to determine if they are still hungry. So slow down, and enjoy your food, it’s not just healthy but great way to find relaxation in the day.

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The Netflix show you need in your life Comments Off on The Netflix show you need in your life 72479

Netflix is definitely the place to go if you are looking for the best of the best. Their shows cover all genres, niches, clichés and so much more – there’s something fun for everyone. Aside from their exclusive Netflix original series’, they also let you stream hundreds of shows from anywhere on up to six devices. The little company that started out as a mail-in DVD rental startup has grown into one of the biggest names in motion production and streaming.

Currently, Netflix has a seemingly never-ending library of top-notch award-winning TV shows. Their series mostly receive positive reviews from their audiences and the fact that all the episodes of a season are usually released all at once makes the fans even love them more. Who doesn’t love a good Netflix “binge?” It really removes the mind-numbing pressure of waiting one whole week for another episode of a series that has twenty-something episodes in a season. While we’re discussing Netflix, it’s also important to mention that they make series’ that are considered “next-generation” and “out of this world,” so it will make what we are attempting to do here extremely difficult, but we have to be tough. 😃

Listed below are some of the best series out there based on popular review and well, our opinion too. Picking one show is tough, so let’s explore some shows that made the final cut for the “one Netflix show that you definitely must see.”

The Umbrella Academy

If you are into superheroes, then the obvious choice of a Netflix original will have to be The Umbrella Academy. Although the series debuted just a few days ago, it has racked up quite the reviews from fans and critics everywhere. The extreme and unexpected turn of events was unprecedented, and don’t get us started on the bad-assery that is number five. The plot revolves around seven individuals all born on the same day through arguably miraculous means. They were, however, unfortunate enough to be adopted by an eccentric billionaire bent on saving the human race. After adopting these kids, the billionaire built a school, The Umbrella Academy to help these kids harness their powers and save the world. Surprisingly, they all quickly disbanded as they hit their late teens and sought out life outside the four walls of The Umbrella Academy, all except number one. They all reunite thirteen years later to scatter their father ashes and they stay around to investigate their father’s death and stop the apocalypse that their long-lost brother five warns them about.

This series features an unexpected ending, a cast that is to die for, and a diverse set of characters.

Stranger Things

The 80s were famous for the wacky theories that floated around everyone’s minds, Stranger Things revisits those theories and the 80s of course, and brings them to life. Join Dustin, Lucas, Mike, Steve, Nancy, and Eleven as they try to rescue Will from the Upside Down all while fighting a monster who can appear out of thin air. The show explores theories of government top-secret researchers and the discovery of alien life. The show takes an old idea and gives it a fresh new outlook. It makes most producers and writers ask questions like: Why haven’t we thought of this? The show also won a ton of awards and has fans binging the old seasons in anticipation of the next season to drop in April.

Narcos

If you love Tom Cruise in American Made then you will love Narcos. It’s the famous Netflix retelling of the rise of the drug trade in Columbia in the 80s. It recounts the life tail of famous kingpins and their battle with law enforcement. It’s filled with everything you’d expect from the legendary Pablo. It’s packed with power plays, money, guns, and of course, drugs.

13 Reasons Why

If we look at the drama section of Netflix there are a ton of great options. From the thriller Ozark to the emotional 13 Reasons Why to the insightful Orange is the New Black. This section is packed with options. If we had to pick one though it’d be 13 Reasons Why. The series offers an insight into the reasons or conditions surrounding the suicide of Anna Baker. She left 13 audio tapes that were to be passed around between people that she deemed relevant in her life and help them understand why she did it. The series is like being on an emotional rollercoaster of suspense and heartbreak, we highly recommend it.

Black Mirror

Black Mirror is one of the earliest and the most satirical Netflix productions, second to Dear White People. This series is a collection of satirical stories exploring the perceived dangers of modern-day technologies. The series is arguably one of the shows that made Netflix the streaming service it is today and it has this multi-faceted nature that allows the mind to wander.

Our top pick, because the fan loves it so much is Stranger Things.

How to ask your boss for a raise Comments Off on How to ask your boss for a raise 71102

In most companies out there today, there are measures that have been put in place to ensure that employees get promotions and, subsequently, a pay increase. But in the rest of the world we aren’t so lucky. For you to get a pay increase you have to get it done the old-fashioned way; asking your boss for a raise. Upon initial thought, most might think it’s a bad idea. Asking for a pay increase does seem suicidal in the employment front, but it doesn’t have to be. Surely not all bosses are like that but regardless of their temperament they might think the idea ridiculous unless it is supported with a long list of requirements to cushion the request.

In this world we live in, there is no way that someone who doesn’t trust you or particularly like you will choose to favor you or give you what you want. It doesn’t just work that way. It’s simply the order of things and as such your boss needs to like you, trust you and your abilities, and think you deserve a raise before he/she will actually give it to you. Asking him or her after all these boxes have been checked is going to be a breeze, a mere formality. Here are a couple of tips that will help convince your boss to say yes when you ask him or her for a raise.

Put in the time

Your boss won’t just sign off on a salary increase if he or she feels like you are not devoted and consistent. Consistency is very important in the workplace. It shows devotion and dedication to a universal goal. When you come to work on time and clock out at the very last minute your boss will see things differently. He or she will begin to think you are a hard worker and you are a step closer to getting a yes when you ask for a raise.

Increase your productivity

Staying late is but one part of the entire equation. You need to not only put in the time, but the work as well. There needs to be a distinguishable difference in the quality of your work. This will convey that you are as dedicated as you are productive. You don’t have to outshine everyone on your team, you just need to make sure that the boss knows that you provide better results than other teammates. This will make you look industrious and dedicated.

Always help everyone you can

This is a very important step in the plan. When you help your fellow workers and employees out constantly it makes you seem like you care. And this acknowledgement will help your crusade. Make sure you don’t leave the very boss you are trying to impress out. You must make it a point to help your boss when he or she needs it. You could help him/her with the financial books or help with his/her kid. Anything to ensure that the boss understands your importance.

Be a problem solver

This is usually the trump card in this endeavor. This is an instance where you come to the aid of the company you work at. There is always bound to be some form of crises sooner or later when you work at an organization. It’s simply a norm at every institution. When these problems arise and they seem like they might be more complicated and challenging than most anticipated, it’s your chance to dig deep and try to solve the problem for everyone. It’s not a do-or-die situation, but getting a raise is all about scoring points with the boss (over time) and the best way to do that is defusing a bomb that threatens the entire workplace.

Getting a raise without getting a foot in with the boss is extremely difficult. Like any reasonable person, they need to make sure that you deserve the extra sum of money that you are requesting. They can’t simply give out raises without being confident in the recipient’s ability. This is where checking all the boxes comes full circle. If you are a great employee that helps when crises strike, you will definitely be on the boss’s list.

Checking all these boxes will ensure that your request is seen as important and placed above everyone else because you have proved that you are an important part of the team and you deserve a raise. After fulfilling some or all tasks on this list asking your boss for a raise could get you a sure yes. However, it’s important to note that fulfilling this long list is not an assurance that your request will go through. There could be extenuating circumstances that could prevent the boss on signing off on your requests. Circumstances like budget cuts or seniority, etc.

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