Do You Want To Influence Others?

When we think about a "bad" boss, we typically picture that person to be one who runs around the office barking orders to everyone left and right. But there is also another type of boss whom we most likely have also encountered during our life - a boss who simply just doesn't do what he or she needs to do.

They provide no guidance, no clear explanation for what they expect or need. They are distant and unapproachable. The list could go on and on.... my point is, we want to be able to look up to our bosses and authorities as people we respect and admire. We, as people, tend to follow the trends of others who are successful but happy too. We all want to have these areas in our lives.

You may not even realize some of the other people around you who admire certain things about you. We all take notice of little things about the people we interact with on a daily basis. Work habits, eating habits, social skills, communication skills, analytical skills... so what is it YOU do that others may look up to you for? Or, maybe there is an area where you wish to be stronger and better at so that you will get the recognition and admiration from others for it?

Ask yourself, "Do I want to influence others? Am I ready and willing to do so?"

Influencing requires a build up of trust, reciprocity and good interpersonal skills. You need to have (or develop) leadership skills which will show those around you how rewarding it is to be who you are and do what you do. This is the most fundamental task that managers and leaders perform. If you will not or cannot do it, if it makes you uncomfortable, if other needs — to be liked, for example — feel more compelling, you will struggle as a leader.

Developing these ideas for what you want to improve in yourself will transfer from the working world into your daily lifestyle and decision-making patterns. When you feel good about who YOU are, people recognize that you're doing something smart, and therefore creating happiness in your life. With happiness, comes less stress and a healthier lifestyle overall. Be an encouragement to others, and when criticism is needed, be careful in your approach and word choices or they will tune you out and avoid taking advise from you in the future.

Facts You Should Know about Quinoa

Today I was enjoying my spinach and quinoa salad from Trader Joe's - one of my favorite (and healthiest) ones they sell. I eat spinach almost daily, but during my lunch hour I realized I should be incorporating quinoa more frequently into my diet since it is also loaded with amazing nutrients that most of us do not realize!

So, what is Quinoa anyway?

Although it is cooked and eaten like a grain, quinoa is technically a seed, and is related to spinach, chard and beets. It grows best in mountainous regions, 10 thousand feet or more above sea level, and thrives in poor soil, thin air and extreme weather. Quinoa stalks are 3 to 6 feet tall, and each plant can produce up to a cup of seeds! The seeds are round, about the same size of millet or sesame seeds, and come in a rainbow of colors, from red to purple to green to yellow, but the quinoa that is most commonly found in stores is an off-white color.

Quinoa is a complete protein - which means that it contains all the amino acids necessary for our nutritional needs. Complete proteins are rare in the plant world, making quinoa an excellent food for vegetarians and vegans, or for anyone looking for healthy protein source. It's also high in iron and calcium, and is a good source of manganese, magnesium and copper, as well as fiber.

How can you cook and incorporate this wonderful item into your weekly meals? Quinoa has a light, slightly nutty taste and a fluffy texture and blends perfectly in casseroles, soups and salads. It is naturally gluten-free, making it an excellent food for celiac patients or other people following a gluten-free diet. Quinoa flour is great for baking cookies, breads and muffins, and quinoa flakes are a perfect substitute for oatmeal. Do a search online for different recipes... So you can find yourself making just about anything with quinoa as your meat substitute or main dish and nourishing your body with tons of nutrients!

When you buy it, most commercially available quinoa has already been cleaned, but you may want to do a final rinsing in order to remove any remaining saponins - a soapy resin that protects the seeds while they are growing, but can impart a bitter taste if not removed. So, I urge you all to try this unique protein if you are not already familiar with it. And, if you are familiar, find some new ways to mix it up with your breakfast, lunch and dinners - you will not be disappointed. Live well, eat well!

Simple ways to keep your heart healthy

This month is February... aka "Heart Healthy Month"! We at the Wellness Studio wanted to share a few ways for you to treat your heart better starting NOW.

First off, our hearts depend on a nutritious diet to stay in function effectively. A strict, nutrient-filled diet is one of the best weapons against heart disease. Set some small goals for yourself right now and start implementing new foods to maintain a strong, healthy-beating heart. You can't live without it, right?

There are two main areas that must be well-balanced to have a healthy heart: cholesterol and blood sugar levels. Here's some useful tips on maintenance:

* PLAN MEALS ahead of time. Shop once a week and stock up on lots of fresh vegetables and fruits - then wash, cut and prepare them so that you can grab on the go or easily prepare your meal when you come home after a long day.

* EXPERIMENT with favorite recipes and substitute healthy ingredients for unhealthy ingredients. IE: using spaghetti squash in substitution of regular pasta to make a yummy Italian-style dinner. There are so many recipes to find online as well for new creative and easy meal ideas.

* LOW-FAT cooking methods like roasting, broiling, baking and steaming. Bringing flavor to your meals can also come from different spices - get creative!

* NO SUGAR: Select products without added sugar and add fresh fruit for extra flavor. This means to read the ingredients! You will be surprised to find added sugars in items that aren't necessarily sweet. IE: canned kidney beans, canned fruit, dried fruit.

* KEEP A LOG of the foods you eat and review it regularly. See what you can substitute out or even decrease in portion size, or maybe even add in smaller, more frequent meals throughout your day to maximize your metabolism.

Aside from proper eating habits, it is also important to monitor your stress and activity levels to keep your heart happy. So keep your eye on these areas:

Stress Reduction- We all have times where we feel like we don't have control or time to do certain things for ourselves that we would like. Set a small amount of time aside one day out of the week to do something for yourself that helps you relax and reset your mind.

Finding Time to Exercise- As Americans, we have everything so convenient for us that we have to force a time to get our bodies moving and blood pumping! Help stimulate your muscles, brain activity and cardiovascular system by keeping up a daily exercise session or activity of some kind.

Avoiding Temptation- Parties, birthdays, holidays...heck, even just avoiding those doughnuts delivered daily at the office - there is temptation EVERYWHERE. Cut out the desire to make poor eating choices by bringing your own healthy snacks or eating something before you go out - that way you are not ravenous when you arrive and won't feel the strong urge to shove handfuls of nachos in your face.

Better Sleep- Getting enough sleep helps with cravings as well and also feelings of hunger during the day. When your body is deprived of sleep, it looks for other ways to help it function properly - sending the wrong signals that it needs food, sugar or salt. Not good. Get your rest!