Easy Ways to Eat Healthy on the Go

Easy Ways to Eat Healthy On-The-Go

by Lifestyle

Too often we find ourselves working against the clock to get where we need to be. Whether it’s to get out of the house on time in the mornings, or to get from one meeting to another over lunch hour, what suffers first and foremost is our diet.

Healthy Breakfast

It’s easy to skip breakfast on your way out the door when you’re racing against the clock. But by skipping breakfast you are depriving your body of the most important meal of the day. Substituting a proper breakfast for a quick drive through coffee is not a healthy choice, although it is a popular one. By not giving your body the fuel it needs to perform you are setting yourself up for fatigue and ultimately failure.

There is a simple way to make healthy breakfast choices without adding an extra hour to your morning routine, and it’s the smoothie! Invest in a good blender that can get the job done quickly and efficiently. Next, invest in bags of frozen berries and some frozen kale as well as some Greek yogurt and pure juice such as orange or pomegranate. Give yourself an extra ten minutes in the morning to blend all of these ingredients together and pour into a travel container, or you can prepare the smoothie the night before. The protein from the Greek yogurt mixed with the infusion of vitamins from kale and the berries will be enough to set you on a good path for the day.

Healthy Lunch

Lunch poses another problem when you’re busy running your own business. There isn’t always time to stop and eat lunch, let alone seek out something healthy. And typically, the words healthy and fast do not go hand in hand.

Packing yourself a lunch every day is the best way to guarantee yourself a healthy lunch, but it also is another step to take care of at home. If you are not in the habit of brown bagging it, do some research for healthy places near your office. Quite a few places are turning up in busy areas that offer healthy salad and sandwich options using fresh and nutritious ingredients instead of heavy, fried foods that satisfy appetite but don’t provide the energy you need to power through the day.

The key thing is to find a healthy place and stick to it. If you are too busy to run out and get yourself a lunch, ask someone else in the office to go get it for you and offer to buy them something as a thank you. There are ways to ensure you eat healthy throughout the day; you just need to be willing to make it happen for yourself.

Healthy Snacks

Lastly, always have healthy snack foods available to you in your office. Make the food items non-perishable and easy to munch on while working. A mix of almonds and dried cranberries is a fantastic combination to keep in your drawer, or keep carrots and hummus in the fridge, which will both keep for about a week. Having healthy snacks available will at least provide you with short-term sustenance until a proper meal can be had and save you from trips to the vending machine.

Don’t rely on someone else to make healthy choices for you. Invest in your own health and well-being by making time for healthy eating every single day.

Finding a Healthy Work Life Balance

Finding a Healthy Work-Life Balance

by Lifestyle

You’ve heard of it, you know it’s important, but creating a healthy work/life balance seems like something you can put off until tomorrow. Well unfortunately “tomorrow” can quickly become an arbitrary date and before you know it you’ve missed one too many piano recitals and can’t quite figure out where the years have gone. Before you become swept up in late nights at the office and the weekends totally immersed in your work, think of the consequences of your actions.

Your business thrives from all your hard work

Not all consequences are negative. It’s true that if you work exceptionally hard, then your personal success and business growth should positively reflect that effort. This could mean more money for you and your family and could mean good things for your future.

Your children go to bed without seeing you

If you spend night after night working either at your office or at home, your children will be the ones who feel your absence the most. Children of all ages are impressionable and a lot more intuitive than you might initially think. They will notice if you are never there for dinner, and they will notice if you aren’t around to kiss them goodnight.

Too many missed events can cause problems

As your children get older they may become involved in sports, music, or dance which means recitals and games are all part of the fun. If you are constantly a no-show at these events because you are working overtime, you can expect that your children to be upset about it. Your children want to show off the skills they have been practicing and receive your acceptance and praise. If you aren’t there to give it to them they may feel let down.

Stress in the marriage

If your job is taking you away from your house and family, expect there to be a certain amount of stress in the marriage over time. When one partner is handling everything to do with the house and the kids, they may begin to hold some resentment towards you for never being present. It’s not uncommon for a marriage to suffer and even fall apart if there is insufficient work/life balance.

It’s important for you to be successful and thrive in your business, however do not overshadow your home life and family life in order to reach the top of the business world. There are more important things in life than your job and it’s important to realize that before it becomes too late to change.

A complete wealth plan takes into account your unique wants, challenges, and goals, to ensure your financial picture aligns with your lifetime vision. The steps you take now can ensure your family is protected and you have the time and energy to invest in what matters most.

why date night is important

Why Date Night is Important

by Lifestyle

Mornings are hectic and evenings are filled with commuter traffic. It seems like every minute in between is consumed with meetings and business obligations, by the time you get home and have dinner you are exhausted and ready to curl up in front of the TV. But your children have homework and your spouse needs you to clean out the garage. It seems like you never get a moment of downtime. Considering you don’t have much time to yourself, it’s likely you don’t have much time to spend alone with your spouse, either. It is important that you allocate enough time in your busy schedule to go on dates with your spouse and spend quality time together. Here’s why:

Gets Your Mind Off Work

Work can be an ever-consuming thing that gives you hardly any down time. When you’re brushing your teeth for bed you are thinking about the office, when you’re driving home from the dentist you’re thinking about deadlines. Wouldn’t it be nice to occupy your mind with thoughts of a romantic date night with your loving wife? Spend a few minutes in your busy day researching the newest and hottest restaurant in Calgary or previewing movies to see what strikes your interest. Having a distraction from the daily grind can really help ease stress levels and increase excitement for the upcoming date night.

Allows You to Show Appreciation for Your Spouse

Your spouse works hard too, and it is important to show them that you are appreciative and thankful for everything that they do for you and your family. Planning a date night is an excellent way to give your spouse a night out and away from the demands of the kids and house. Your spouse is looking forward to the night as much as you are halfway through the day, you can count on it.

Reminds You Why You Got Married in the First Place

Sometimes in the shuffle of work and life, you forget about romance and the reasons why you fell in love and got married. Too often relationships suffer due one or both people being overworked. It’s important to set aside time to focus on each other and rekindle the love that brought you together in the first place. Rejuvenate your relationship by having frequent date nights that you can always count on and anticipate in times of high stress.

With everything you have to deal with in a day, the idea of having a regular stress-free night with the man or woman who stands by you can be the light at the end of your work tunnel.

3 questions about joint bank accounts

3 Questions About Joint Bank Accounts

by FinancialLifestyle

Finances are a common discussion point in any relationship. When you get married, suddenly your spending habits become of interest to your spouse and your financial futures are intertwined. Some couples choose to handle expenses separately while others choose to combine accounts and live financially joint. There are many arguments to suggest one way is better than the other and ultimately it is up to the couple to determine the right financial path to best accommodate their own situation.

Often when couples are dating while cohabitating, they keep their finances separate. For example, a typically financial arrangement is to split household expenses while paying for one’s own cell phone and credit card bills. This is a common practice and can be very effective in certain situations. It ensures that each person is responsible for their own spending habits and their own debt repayment. Some people choose to carry this practice on after marriage, while others prefer to fully join their financial accounts just as they have joined their lives.

Here are some discussion points to get the conversation going.

Are You Financially Equal?

 If both parties make similar amounts of money and contribute equally to the household, then it can be argued that joint bank accounts aren’t necessary. Each person is financially independent and neither party suffers as a result because income is rather equal and expenses can be split.

Are You Equal in Debt?

 If one party has significant debt such as student loans or a mortgage while the other has remained debt free, this can cause some friction in the household. If one party’s disposable income is tied up with debt repayment, then the couple’s extracurricular activities can expect to take a back seat unless the other party decides to pay for both. Handling one-sided debt is a tricky financial hurdle to pass as a couple.

Age and Health – Life Expectancy

 Your life expectancy may not seem like a relevant topic when it comes to joint bank accounts, but it is absolutely something to be considered. When one party to a joint bank account passes away, the account automatically becomes the sole property of those surviving on the joint account. When you pass away while holding a privately owned bank account where the bulk of your liquid assets are held, there may be the need to present a probated will in order to access the funds. The probate process can take months, whereas access to funds can be an imminent concern. Joint bank accounts can be an especially important thing to have in the event of an untimely death.

There are many additional factors to consider before choosing to combine bank assets such as spending habits of your spouse. Are they a frivolous spender and you are more frugal? Are you ready to have full financial transparency with your spouse? A financial advisor at The Beacon Group of Assante Financial Management Ltd. can help you decide if it’s time to combine your bank accounts and navigate other financial planning concerns.

the importance of taking your 10000 steps

The Importance of Taking Your 10,000 Steps

by Lifestyle

If you work an office job, chances are you sit for hours each day. You may notice at the end of the day that you feel exhausted even though you did not exert a lot of physical energy. Sitting all day takes an extremely hard toll on your body. The human body is designed for movement. Our many joints and muscles thrive on movement, and many of our bodily functions require movement to work properly.

In short, if we allow ourselves to remain inactive and sedentary for ten hours in a day, we are depriving our bodies of their ability to operate at full speed. Take heart function, for example. When you are sitting still, your blood flows slower and your muscles burn less fat. Without the natural burning of fat, it becomes easier for our arteries to become clogged around our heart and lead to possibly serious heart complications. Considering heart disease is the second-leading cause of death in Canada, improving heart health should be a priority, especially as you approach your golden years.[1]

Sedentary Jobs Are Dangerous

Falling into the trap of eating lunch at your desk, not getting up to stretch your legs, and being glued to your chair for your entire work day can be very dangerous to your health. Consider that you will also likely be sitting for your commute to and from work and that is a lot of time spent not moving.

Exercise May Not Even Combat the Dangers of Long-Term Sitting

Studies have shown that if you sit for ten hours a day and exercise for one hour a day, it is not enough to counteract the ill effects of sitting. So the time spent at the gym after work, although is still a very healthy choice, cannot combat all of the damage caused by remaining seated for the bulk of the day.

What Can You Do?

Get up and walk around as frequently as possible. Deliver your own interoffice mail, or make a point of walking around your office as you are thinking or on the phone instead of leaning back in your chair. Whatever you can think of to get yourself moving.

Get a standing desk. Standing desks allow you to step from side to side and move around your desk instead of swiveling in a chair and never having to stand up.

Drink as much water as possible. Water intake is an important part of any daily routine, but if you drink more water than you normally would your body will process it and cause you to go to the washroom more frequently. This is good because it gets you up and walking. Even if it’s just a short trip to the washroom five times a day, it is at least breaking the habit of sitting all day.

There is plenty of research that shows how inactivity can be harmful to your body. Only 15% of Canadians meet the minimum exercise standard.[2] Don’t let your busy work day cause damage to your health, take matters into your own hands and get your feet moving.

[1] Statistics Canada, 2011.

[2] Statistics Canada, Canadian Health Measures Survey.

5 signs you've found your calling

5 Signs You’ve Found Your Calling

by FinancialLifestyle

Not many people end up with their dream job right out of the gate. It takes time to foster your skills and pinpoint your passions. How do you know when you have landed doing what you are truly meant to do? Here are five signs that you have found your calling in life.

You can provide for your family

A job’s main objective is to pay your bills, but sometimes your bills can be quite high. Things such as caring for elderly parents or saving for your children’s education can really add to the monthly bills. Having a career that comfortably pays for your lifestyle is always a good sign that you have found your calling in life.

You have a good work-life balance

Sometimes jobs can be demanding. So demanding that you miss out on the fun things in life that you are striving to provide. Having your spouse and children enjoying the fruits of your labour while you miss out on everything with long nights at the office is not exactly living the dream. Having a good work-life balance is definitely a good sign that you found your calling in life.

You feel like you’ve accomplished something at the end of your day

Work should not be a forever uphill battle. There will be good days and there will be bad days, but there should be a certain feeling of accomplishment felt at the end of a work day. Everyone has different challenges to face at work, but hopefully you can leave at the end of the day knowing you have found your calling with a sense of accomplishment.

You contribute to the success of your community

Being a business owner is a great way to help out in your community. Providing employment to local talent is an amazing way to help the community out. It’s also an amazing feeling to give back to local charities that are near and dear to your heart. Being able to contribute to causes that mean something to you is certainly a sign that you have found your calling in life.

You have the time and means to do what you love in life

There is more to life than just paying bills. You will know you have found your calling in life when you are able to realize your dreams outside of the office. Having the flexibility to experience life to the fullest and not have your work suffer is something that many people can only dream of.

If you are still searching for your calling in life be sure to keep your mind open to new things. You never know when opportunity will present itself and where you will discover your dream career.

4 small business owner tax tips

4 Small Business Owner Tax Tips

by BusinessLifestyleTax PlanningUncategorised

Being an entrepreneur is quite different from working for a large company in many ways. One particular way that stands out from the rest is the responsibility to maintain and file taxes. Unless you happen to own an accounting or auditing firm, there may be more questions than answers when it comes to how to complete and record everything to do with taxes successfully. Although tax season happens once a year, it is a round the calendar job to keep track of every dollar spent and ensure that taxes are adequately claimed to help bring down your taxes owing. Here are some tips for small business owners that are sure to help you sort out your tax situation.

Keep Every Business Receipt

Although it may seem like a daunting task to begin with, it is imperative that you save every meal, gas, parking, equipment purchase, and any other receipt which has a relationship to your business. It’s easier to rifle through your many business receipts than to not have them and not be able to claim them when the time comes.

Be Mindful of Meal Prices

It is absolutely permitted to claim meals as part of your business expenses, however be mindful of the cost. The Canada Revenue Agency (CRA) is cracking down on business meals submitted for tax write-offs that are more than $100 per person. To avoid catching the watchful eye of the CRA, do not submit any meal receipts where more than $100 is spent on each guest.

Convention or Furthering Education Programs

It is expected that conventions or furthering education programs directly related to your field should be attended and can be deducted as a tax write-off. The key to remember is that only reasonable expenses will be accepted. If there is a three-day conference held somewhere where travel is required, however you decided to stay for seven nights and have a vacation out of the time away, it is only possible to submit three nights as a business expense.

Knowing What Can Be Deducted

Having the knowledge of what is an acceptable deductible and what is unacceptable is an important part of taxes. If taxes are not your area of expertise, it will be beneficial to you to speak to someone who is an expert in the field.

As a small business owner you likely wear multiple hats. When it comes to taxes, however, it’s best to have a professional help you out. At The Beacon Group of Assante Financial Management Ltd. there will always be someone available to assist you with managing your small business taxes.

How to identify and overcome stress triggers

How to Identify and Overcome Stress Triggers

by AgingBusinessLifestyleUncategorised

Whether you are an entrepreneur, a consultant, or a C-suite executive, you are bound to have days where the stress feels too difficult to overcome. Stress can hamper your mood, reduce productivity, lead to illness, and negatively affect those around us. The key to handling your stress is to understand it on a deeper level. Generally speaking, there are two types of stress triggers: external triggers and internal triggers.

External Stress Triggers

These are things that are completely out of your control that cause you stress. There is no limit to what can cause stress and much of it leaves us powerless and helpless. Things like environmental disasters, accidents, random illness, or even death; all of these things are uncontrollable and can be the cause of great stress.

Unfortunately, there is no prevention for external stress triggers. The only thing you can do is arm yourself defensively against them. By living a healthy lifestyle and maintaining a healthy body you will be able to handle more stress than you might think. If you have a healthy body and mind you will be able to obtain a positive perspective when things may appear to be grim. A certain level of “roll off your shoulders” attitude is required if you want to live as stress-free as possible. Many things in life are out of your control and it is your choice how you deal with them. Empower yourself by responding to stress triggers in a healthy, constructive way, rather than reacting to stress negatively.

Internal Stress Triggers

These stress triggers are much more difficult to overcome than external triggers. Internal stress triggers are thoughts and feelings we invoke upon ourselves that cause us to feel inadequate, anxious, or overwhelmed. This can be taking on too much at work or at home, or letting our fears overtake our daily routines. Whatever your internal stress triggers are it is important to address them before they take over your life.

Dealing with internal stress triggers involves taking a good look at the expectations you put on your own shoulders and evaluating their attainability. It’s difficult to tell yourself that you can’t or shouldn’t do something when you have spent your entire life building yourself up for greatness. Humble yourself and ask for help when needed. It is also important to set aside some time for you to relax in a day. Pick up a relaxing hobby such as yoga or meditation to allow your body and mind time to destress and rejuvenate.

Stress can be a life-altering thing. Don’t let it take over everything you have worked so hard to achieve.

benefits of sleep

The Health Benefits of a Good Night’s Sleep

by Lifestyle

Do you ever feel exhausted before lunch hour hits? Perhaps you need to assess the quality of sleep you are getting each night. We have become a society completely reliant on caffeine to get us through our work days successfully, however could the answer to heavy eyelids be as easy as getting a good night’s sleep? Absolutely. The benefits of getting a good night’s sleep are so astonishing you will ask yourself why you haven’t been striving for it in years past.

Technology

Even though it may be our intention to go to bed early, we may not always be successful. Modern technology can make our lives easier, but that artificial light and the magnetic pull to watch one more episode, check the fantasy roster one last time, or read one last email make quality sleep harder to achieve. Turning off the television and powering down the laptops, tablets, and smartphones is the best way for our minds to close down properly for the night.

Memory

During sleep, quite a few sensational things happen. For instance, memory is stimulated while you sleep. If you are trying to prepare for an important proposal or have a big presentation to give, getting an excellent night sleep will allow your brain to process all of the information and in fact aid in your memory retention.

Stress

Sleep will also benefit you by helping to keep your stress levels under control. By lowering your stress you are helping to keep your cardiovascular health under control. Stress can lead to high blood pressure and high cholesterol, so by getting a restful night’s sleep you can help your body to fend off these problems.

Fatigue

If you drive to work, there is the ever-present problem of falling asleep at the wheel. An accident can cause irreversible damage to you or those around you. Sometimes coffee doesn’t provide you with the alertness required to operate a motor vehicle safely. Getting a good night’s sleep can save your life.

Creativity

If you find yourself in a creative rut at work, instead of being hard on yourself, try to get more sleep. Your creativity can be sparked by simply being fully rested as your brain does quite a bit of regenerating while you are sleeping.

Sleep can be the solution to many of our problems in mind and body. However it is important to recognize that miracles do not happen over the course of one night. It is important to maintain a healthy sleep schedule as often as possible to ensure you are always putting your best self forward.

Unlocking the Power of Superfoods

Unlocking the Power of Superfoods

by LifestylePhysical Health

Everywhere you look these days, you come across the term superfood. In magazines, cooking shows, commercials, and online ads, a lot of buzz has been generated around the term and that is with good reason. Healthy eating is always something we should strive for as busy working adults; however, there is something to be said about stocking up on the right foods.

Which superfoods and why?

We can’t be expected to do a complete overhaul of our diets and our schedules. We know we should all eat better than we do, and by arming ourselves with some information about certain healthy snacks we are more likely to transition them into our lives. Here are three superfoods that can be tied into any working professional’s busy schedule.

Blueberries

Try eating an entire cup of blueberries every single day. This can be easily done either in one sitting as a snack or as a topping on your morning cereal or lunch time salad. Studies show that eating blueberries regularly can help slow a decline in memory function and focus. In addition to helping maintain a healthy memory and a healthy heart, blueberries are a must have because of their high levels of folate, vitamin C, fibre and vitamin B6. With their undeniably delicious taste there is no excuse for you to not eat and enjoy at least one cup of blueberries every single day.

Green Tea

If having a coffee is part of your morning routine, try the healthier, still caffeinated, alternative of green tea. Green tea is a superfood that is easily assimilated into any morning or afternoon routine. Rich in antioxidants, green tea is the natural replacement for coffee while still providing you with the burst of caffeine you may require to start your day. There have been many studies done linking cancer prevention and drinking green tea and, although nothing can be said conclusively, there is evidence that leans towards green tea’s assistance in the prevention of some forms of cancer. If there is a fighting chance you can help your body stay healthy simply by drinking a delicious cup of powerful green tea every day, we should all be doing it.

Almonds

Another amazing snack that is incredibly easy to eat on the go, almonds provide the body with an excellent source of fibre along with a dose of iron, calcium, potassium, vitamin E, and magnesium. They can easily be snacked on while working at your desk, which is a much healthier alternative to reaching for a bag of chips to satisfy that afternoon craving. Try to mix them with some dried cranberries for a bit of variety.

Healthy eating is simple to accomplish if you integrate different superfoods into your daily routine. By adding a few healthy superfood snacks to your daily diet you will quickly be able to see the positive effects shine through your work output and energy levels.