Everyday Advice for the Working Millennial {Guest Post}

The professional lifestyles of today are more different and unconventional than ever before. Especially among millennials, career paths often involve non-traditional working environments and responsibilities, compared to the older, more established generations.

But while most millennials understand the importance of a work-life balance, that temptation to become consumed with our careers often takes priority over well-being. We tend to stick our own health on the backburner—not realizing the immense value of staying both physically and mentally fit in the long-term.

If this sounds familiar, you aren’t alone. Fortunately, there are numerous strategies for balancing work and wellness, so here are some easy-to-implement solutions to keep that mind and body going strong!

work-and-wellness

Exercise Your Way to Happiness.

After a tiring workday, the first instinct is often to turn on Netflix rather than hitting the gym, but making time for exercise is a habit anyone can develop with conscious effort and persistence—even with a hectic schedule. If you’re not sure how to begin a workout regimen, just aim for completing 10,000 steps on a daily basis which promotes cardio strength and stamina. In addition to the physical benefits, exercise releases endorphins that alleviate stress or burnout too.

Meditate for Inner Peace.

Engaging in a mindfulness practice is among the most effective tools for stabilizing your emotions. Ancient forms of meditation, like pranayama or SuperBrain yoga (Thoppukaranam), keep the mind both alert and active. Not to mention, this deep conscious breathing ritual promotes balanced hormone levels and gives you an outlet for much-needed “me time.”

Eat Well and Eat Often.

Long work hours often lead to grabbing a quick bite at random intervals, choosing the convenient “fast food” option or skipping meals altogether. While a nutritious lunch might require more time and effort, consuming small portions of healthy foods on a frequent basis keeps the body satiated and the mind focused—without hunger pangs distracting you or processed ingredients draining your energy.

Don’t Be Penny-Wise and Pound-Foolish.

Poor money management is a leading cause of stress, so it’s vital to maintain “financial health.” Spend at least 5 minutes each day tracking your expenses to make sure the bills are paid on time, the savings account is secure, the budget is still intact, and there’s enough cashflow remaining for an emergency fund too. When you aren’t worried about living paycheck to paycheck, that sense of freedom translates into a less anxious, more productive mind.

Do What Your Love.

Ultimately, it’s important to evaluate if your chosen career path brings happiness. You’ll spend about three-fourths of each day working, so you might as well pursue a job that gives you satisfaction. While it’s unrealistic to assume that professional success can guarantee 100% contentment, make sure you’re self-aware enough to recognize when a job starts compromising your quality of life. Offset this “occupational hazard” by dedicating time each week to non-work related passions and hobbies that create a sense of purpose you just won’t find in punching a clock.

Implementing these habits into your routine can dramatically enhance that work-life balance we should all be striving for. It’s a common pitfall to focus just on career ambitions—especially if you’re new to the workforce—but don’t allow this to become a long-term trend. Give yourself the time, space and permission to manage other aspects of life too. Your physical, mental and emotional wellness depends on it, after all.


Akshata Mehta has a passion for traveling and exploring the world. She loves to write, and is especially interested in sustainability for everyday life. Being a foodie, she also enjoys cooking up healthy concoctions in her kitchen, recording these recipes and more on her blog With Love From Akshata.

 

 

Simple Steps to Feel Amazing Every Day this Summer

Summertime is the official spokes-season (see what I did there?) of relaxation, vitality and pure amazingness. In fact, my personal mantra during these gloriously sun-drenched months is to Feel Amazing Every Day through self-care rituals, alfresco explorations, fitness commitments and superfood sustenance.

 And in that spirit of epic expectations, lemme divulge my Top 4 no-fail wellness pointers, along with statistical snapshots on why you should care. Then, we can ALL proceed to make this summer one for the history books!

feel amazing every day

1.  Start Each Day with a Yoga Flow.

  • Stimulates physical energy
  • Alleviates emotional stress
  • Cultivates breath awareness
  • Forges a mind–body connection
  • Promotes full-body movement
upward dog

upward dog, anyone? ignore the…err…unflattering angle!

2.  Say “Hell Yeah” to Whole Foods.

  • Gives the body nutrient–dense fuel
  • Satiates hunger for extended periods
  • Curbs refined sugar cravings over time
  • Encourages a mindful eating practice
  • Replaces “artificial” with all–natural
amazing grass pancakes

protein pancakes topped with almond butter drizzle

3.  Spend Quality Time Outdoors.

  • Improves respiration & circulation
  • Reduces stress for mental clarity
  • Offers the benefits of Vitamin D
  • Motivates cardiovascular activity
  • Fosters appreciation for nature
amazing grass smoothie 2

RayBan shades and 95–degree Florida humidity…optional

4.  Slurp on Amazing Grass Smoothies.

  • Contains 20g of plant-based protein
  • Yields 2 servings of fruit & veggies
  • Includes 7 alkalizing leafy greens
  • Supports lean muscle development
  • Regulates optimal digestive health
  • Provides these wellness benefits:
    • USDA-certified organic ingredients
    • non-GMO & gluten-free verified
    • no added sugars or preservatives
    • vegan, kosher & pareve compliant
amazing grass smoothie 3

organic pea, hemp, chia and quinoa…OH MY!

Psssst…wanna experience all that AMAZINGNESS for yourself this summer? Then, don’t forget to enter my Amazing Grass Protein Superfood Giveaway! Check out the details below and indicate which flavor you’d prefer: Original, Vanilla or Chocolate–Peanut Butter.

instagram giveaway

***Open U.S.–based entries only.  Winner selected at midnight July 9.***

 

10 Turmeric Hacks to “Spice” Up Your Daily Wellness Ritual

Turmeric. It’s basically the kale of 2016. This close relative of the ginger root has been initiated into the “superfood” clique—sorry, avocado…we had a vote—and everyone, from  Ayurvedic healers to that cashier at Whole Foods, now swears by its anti-inflammatory benefits.

But turns out, turmeric is worth the hype. Containing high levels of antioxidants—more specifically, curcumin—this exotic orange-yellow-ish powder has been found to protect against cancer, stroke, arthritisliver disease and even Alzheimer’s.

So, yeah. “Superfood” indeed.

If you’re like me though, you’ve got this internal dialogue playing on-loop right about now: Ummm…medicinal properties are cool, but how am I supposed to actually use this stuff? Well, aside from being a wellness wonder, turmeric also earns versatility points. Consider it your spice rack’s answer to coconut oil.

Whether ingested or applied topically, the following hacks will transform turmeric into a health and beauty must-have:

turmeric hacks

Whiten Your Teeth

Douse a toothbrush in water then dip the bristles in 1/8 teaspoon turmeric. Scrub your teeth with the turmeric and leave on for 5 minutes. Rinse your mouth then brush again with regular toothpaste.

Minimize Dandruff

Whisk 1/2 teaspoon turmeric with 1 tablespoon coconut oil until both ingredients are combined. Massage this mixture into your scalp and leave on for 15 minutes. Rinse your hair then shampoo normally.

Heal Inflamed Skin

Mix 1/4 teaspoon turmeric, 1/2 tablespoon honey and 1 tablespoon water until these ingredients form a paste. Spread this mask across your face—paying close attention to acne-prone areas—then leave on for 15 minutes. Rinse your skin with cold water.

Sooth Joint Swelling

Combine 2 tablespoons turmeric, 1 tablespoon lime juice and 1/4 teaspoon water until these ingredients form a poultice. Apply this mixture directly onto the injured body part then wrap in a cloth bandage. Leave on for 20 minutes, at minimum.

Blend Into Smoothies

Include a few dashes of turmeric in your favorite beverage concoctions, along with other superfood enhancements like chia seeds, hemp hearts, cacao nibs or spirulina.

Make “Longevi-Tea” 

Add 1 teaspoon turmeric to 1 cup boiling water then simmer for 10 minutes. Strain any leftover turmeric grounds from the water then stir in ginger or honey, to taste.

Make “Golden Milk”

Mix together 1 teaspoon turmeric and 1/4 cup water on low heat until both ingredients form a paste. Add 1 cup unsweetened almond milk and cook over medium heat for 5 minutes. Stir in 1 teaspoon coconut oil or ghee, and 1/2 teaspoon cinnamon.

Toss With Salads

Whisk 1/4 teaspoon turmeric with 1 tablespoon olive oil, 1/2 tablespoon whole grain Dijon mustard and 2 teaspoons lemon juice. Pour this mixture over fresh veggies and use salad tongs to distribute the liquid evenly.

Spice Up Bone Broth

Infuse 1 teaspoon turmeric into a healthy homemade stock—like this recipe from Wellness Mama—for extra flavor, zest and color.

Kickstart Your Morning

Sprinkle a few dashes of turmeric over scrambled eggs, oatmeal, avocado toast, plain Greek yogurt or sliced apples with almond butter.

Sweat It Out With a Protein-Packed Snack Attack

There’s a 50/50 chance I might’ve *casually* mentioned once—maaaaybe twice—that I’m getting married in the near future. 160 days if you wanna get technical, but who’s counting?

Although I don’t buy into that stereotypical “wedding workout” mentality (fitness is a lifestyle, not some Must. Drop. Two. Dress. Sizes. For. The. Big. Day. thing), exercise does have a prominent place in my routine. That would still be true regardless of this whole bride-to-be caveat…but extra motivation a la Alfred Angelo never hurts either!

post pure barre

That time I dragged the (almost) hubs to Pure Barre…Couples who sweat together stay together, dontcha know!

Don’t get me wrong though, it’s not just about turning heads on your walk down the aisle or rocking that honeymoon bikini you’ve ogled for months. Exercise relieves stress (pre-wedding jitters, anyone?), boosts productivity (those guest lists aren’t gonna write themselves!), and influences even more healthy habits too.

Like eating. A.K.A. the other part of this wellness equation. In order to sustain physical activity, our bodies need fuel. Mainly protein-dense fuel which promotes muscular development, strength and endurance, so we can keep moving for longer periods of time. Fact: no snacking repertoire—for pre-workout energy or post-workout recovery—is complete without this nutritional powerhouse.

Think raw almonds, steamed edamame, roasted chickpeas, hard-boiled eggs, sunflower seeds, plain Greek yogurt and nut butters, for example. Or, need some further “nom”spiration? (Just invented a new word. No biggie.) Check out my Sweat Sesh Snack Attack go-tos for your protein loading pleasure!

protein post-workout snacks

Whether you’re #SweatingForTheWedding or craving a healthier alternative to Cool Ranch Doritos, these mindful munchies just reinvented snacktime. Yup…don’t underestimate the power of protein. This bride-to-be has spoken.


*For even more ideas, recipes and tidbits to pack your diet with protein,  Nuts.com  has you covered!

“Spring” into Fresh, Fruity & Healthy Flavors with Nutri Maqui

As the winter chill becomes a distant memory, and we transition into spring’s vibrant colors and sunny warmth, it’s time for a seasonal shift in our diets as well. Instead of hearty bone broths and root vegetables, spring calls for light, crisp and refreshing flavors that keep us cool as the weather heats up.

So, for a fruity treat that satisfies your sweet tooth, quenches your thirst and fuels your body with nutrients, try these healthy popsicle bites. Featuring the bold tanginess and antioxidant benefits of Nutri Maqui Superfruit Juice, this recipe is a perfect afternoon snack for the kids or crowd-pleasing dessert at your next backyard cookout!

Note: This recipe yields 8 servings, so adjust the ingredients accordingly to feed large groups.


NUTRI MAQUI POPSICLE BITES

Ingredients:

1 tbsp. Nutri Maqui Superfruit Juice

1/2 Fresh Strawberries

1/3 Plain Greek Yogurt

1 sprig Fresh Sage Leaves

1 tsp. Raw Honey

All-Natural Stevia (to taste)

Nutri Maqui Popsicles Ingredient List

Preparation:

  1. Hull the strawberries and slice into bite-size chunks.
  2. Place all the ingredients in a blender and puree into liquefied.
  3. Line a mini muffin pan with plastic wrap or parchment paper.
  4. Spoon the mixture into eight of the muffin pan slots.
  5. Place the muffin pan in the freezer for about 30 minutes.
  6. Remove from the freezer and insert toothpicks in the center of each popsicle mold.
  7. Return to the freezer for another 30 minutes or until the popsicles have set completely.
  8. Lift up the plastic wrap in order to cleanly detach the popsicles from the muffin pan.
  9. Drizzle more honey on top for extra sweetness if desired.
  10. Enjoy…go ahead, it’s guilt-free!

Nutri Maqui Popsicles Before Freezing

Nutri Maqui Popsicles After Freezing


This recipe was originally featured on the Nutri Lifescience website. Reblogged with permission.

2 Salad Recipes to Spring into Cookout Season

Outdoor entertaining is finally in full-bloom, so make your backyard the place. to. be. with my springtime spins on classic salad favorites.

First on the menu line-up, Asian Chicken Salad gets healthified by replacing those addictively fried wonton noodles with crisp and colorful matchstick veggies. Next, traditional Nicoise Salad gets revamped by swapping out anchovies and tomatoes for salmon and strawberries.

The final outcome? A “dynamic duo” of dishes that you’ll want to keep in your recipe repertoire all season long!

Note: To my vegetarian peeps, although both recipes are meat-centic, you can easily eliminate these components and turn the salads into side dishes instead of main courses.

springtime salad sensations

image courtesy of Nocoveglia via Flickr Creative Commons—altered with permission.

Asian Chicken Salad

Ingredients:

1 Chicken Breast (free-range)

2 Baby Bell Peppers (julienne sliced)

1/4 Red Cabbage Head (julienne sliced)

1 Carrot (peeled & chopped)

1/2 cup Edamame (steamed)

1/4 cup Raw Almonds (chopped)

2 tbsp. Soy Sauce (low-sodium)

1 tbsp. Sesame (or Olive) Oil

2 tsp. Rice Wine (or Cider) Vinegar

1 clove Garlic (minced)

1 tsp. Ginger (ground)

1 Lemon (juiced)

Preparation:

  1. Whisk together the Soy Sauce, Sesame Oil, Rice Wine Vinegar, Garlic and Ginger in a small mixing bowl.
  2. Place the Chicken into this mixture and set aside to marinate for about 10-15 minutes.
  3. Prep the Vegetables and Almonds according to the ingredient specifications, then transfer into a serving bowl and toss to combine.
  4. Preheat a skillet on the medium-high stovetop setting, then add the Chicken and marinade mixture.
  5. Sauté the Chicken for about 5 minutes on each side, or until cooked thoroughly, then remove from the skillet and cut into strips.
  6. Combine these Chicken strips with the other ingredients and drizzle the Lemon juice on top like a dressing.

Asian Chicken Salad


Salmon Nicoise Salad

Ingredients:

1 Salmon Filet (wild-caught)

2 cups Spinach (whole leaves)

1 cup Strawberries (sliced)

1/2 cup Gorgonzola (crumbled)*

1/4 cup Raw Walnuts (chopped)

2 tbsp. Balsamic (or Red Wine) Vinegar

1 tbsp. Olive Oil (extra-virgin)

1/4 tsp. Himalayan (or Sea) Salt

2 Thyme Sprigs (chopped)

1 Lemon (juiced)

*Make this recipe vegan by omitting the Gorgonzola or using these substitutes

Preparation:

  1. Whisk together the Balsamic Vinegar, Olive Oil and Himalayan Salt in a small mixing bowl.
  2. Place the Salmon into this mixture and set aside to marinate for about 10-15 minutes.
  3. Spread the Spinach on the bottom of a serving bowl, then prep the Strawberries, and Walnuts according to the ingredient specifications.
  4. Transfer these ingredients into the serving bowl, then add the Gorgonzola and toss to combine.
  5. Preheat a skillet on the medium-high stovetop setting, then add the Salmon and marinade mixture.
  6. Sauté the Salmon for about 3-5 minutes on each side, or until cooked thoroughly, then remove from the skillet and peel off its skin.
  7. Lay this Salmon filet over the other ingredients, then add the Thyme and drizzle the Lemon juice on top like a dressing.

Salmon Strawberry Salad

Got any seasonal salad creations of your own to share? Awesome…then, let’s get a recipe swap going in the comment section!

Superfood Spotlight: Edamame Goes Green for Spring

With the weather warming up—or heating up if you’re a Sunshine State dweller like me—in preparation for glorious spring, this time of year makes me crave all things green. Especially in the kitchen, amiright?!

And because I’m feeling Green Goddess-y at the moment, my latest recipe sorta resembles a leprechaun explosion. St. Patrick’s Day is next week, after all! The perfect appetizer for a weekend cookout, this fresh and vibrant take on hummus is also loaded with plant-based protein.

Gotta love health benefits disguised as flavor bombs, so feature this superfood spread at your next happy hour. Talk about a hit throughout swimsuit season!

Note: The recipe yields 6-8 servings, so you might need to adjust the ingredient count for larger gatherings. 

superfood snacking edamame hummus

Ingredients: 

1/2 c. Edamame (shelled)

2 tbsp. Grapeseed Oil

1 Garlic Clove (minced)

1 Lemon (juiced)

1/2 tsp. Cumin

1/4 tsp. Sea Salt

2 Thyme Sprigs

Preparation:

  1. Pre-heat a saucepan, filled with about 1 1/2 cups of Water, on a high stovetop setting.
  2. When the water reaches a boil, add the Edamame and reduce to a simmer until the they have cooked thoroughly.
  3. Turn off the heat and drain the edamame through a colander, then transfer them into a food processor or blender.
  4. Add the other Ingredients to the food processor or blender, then puree until smooth.

Serving Suggestion:

For a gluten-free alternative to store bought crackers or pita bread, enjoy this Hummus with sliced avocado and julienned tubers—like carrots or parsnips. This is also a deceptively delicious way to entice the kiddos with fresh veggies during those after-school snack attacks!