Healthy foods and snacks to add to your eating plan

Healthy foods and snacks

Most of us love to snack as much as we want to lose weight. However, according to recent studies, most of the food we snack on are adding too many calories and too few nutrients to our daily diets.

Eating the right snacks can be healthy and stabilize our energy levels and provide more opportunity to get all the nutritional needs. If you think that sacrificing snack will help lose weight, stop this habit. Snacks help us to fuel our bodies between meals and make sure that we don’t feel ravenous at mealtimes, while also keep your fat-burning metabolism revved up.

It healthy and the correct foods will also prevent heart disease and it is important to understand what you can do to better protect your heart. Healthy eating habits and smart foods can make a huge difference. It is recommended to keep track of our calories intake, eat a variety of nutrient-rich foods, while limiting saturated fats and trans fats.

Here are a few suggestions to add to your grocery lists and snacks to help keep your weight down and ticker in shape:

Add to your grocery list

  • Salmon
  • Oats
  • Walnuts
  • Black beans
  • Extra-virgin olive oil
  • Blueberries
  • Dark greens
  • Yogurt
  • Tofu
  • Avocado
  • Coffee
  • Dark Chocolate

Healthy Snacks

  • Cottage cheese and avocado
  • Oatmeal and blueberries
  • Sunflower lentil spread with pita bread
  • Canned tune on rice cakes
  • Greek yogurt with raspberries and honey
  • Asparagus and hard-boiled egg
  • Grapes and walnuts
  • Banana with peanut butter
  • Lentil salad with tomatoes and watercress
  • Warm pear with cinnamon ricotta
  • Edamame beans
  • Chicken pita sandwich
  • Cauliflower with white bean dip
  • Power berry smoothie
  • Milk and Apples
  • Minty iced green tea

Are you working in a dead-end job?

Dead end job

Every job is different and not all offer the potential to grow, learn, make more money, or climb the corporate ladder. You career goals might be monetary based, skill based, or simply based on the enjoyment, but one common goal is to be able to progress over time in a job.

There is no perfect definition of a dead-end job. We all have different a perception of how to classify a dead-end job. Some might see a job without a chance of promotion, or lack of the chance to improve your skills as a dead-end job. A common theme of a dead-end job is that the job does not offer any chance to progress and achieve your career goals, dreams, or ambitions; now or in the future.

Here are few common signs and red flags that you are working in a dead-end job:

  • If you wake up every day and feel and say you hate your job.
  • Your, boss, manager, or supervisor have no idea about your career goals or interested in supporting your professional goals.
  • After a year or two, you are stuck in the same position without a promotion, increase in pay, or increased responsibility.
  • Promotion within your company are being filled by people from outside the company.
  • You job is affecting your health like weight loss, hair loss, exhaustion.
  • You no longer feel challenged by your tasks and projects you undertake.
  • The job offer no room to grow and the company cannot support your future career goals.
  • You colleagues are being offered opportunities while you are looked over.
  • You notice that your job can be done by a machine and it just a matter of time until you are replaced.
  • You no longer have time for yourself.
  • No matter what idea to bring to the table, they are always rejected by supervisors, bosses, and even your colleagues.
  • You no longer care about the way you look when going to work.
  • Your daily task become routine and mechanical.
  • You feel that you not being compensated fairly.
  • You values start differing from those of the company and no longer aligned.
  • Year after year, there are no changes and you do not expect any, for example a pay increase.
  • When you are spending more and more time daydreaming about other things that inspire you.
  • Even though you pour your heart into finding and solving problems, you boss or company don’t value your input and creativity.
  • You feel trapped and no longer able to grow and learn more skills.
  • You no longer get along with your boss and seeing them makes you feel anxious or depressed.
  • Company growth  is shrinking and over time weakening.
  • You are no longer motivated by your current job role.
  • Decision makers in the company re practicing favoritism and you need to be on their good side to get promoted.

In summary, if you able to face the facts and spot the telling signs that you are stuck in a dead-end job, you should immediately start looking for other options that will help grow professionally.

How to avoid employee turnover and improve productivity

Employee turnover

We often hear managers complaining that their best employees are leaving, when they really have nothing to complain about. Employee turnover can be extremely costly and disruptive for any business. Managers will always find any excuse to explain employee turnover and why their employees are leaving.

Today, young professionals feel empowered and are prepared to leave their job to find that job and career they love. They are not afraid to hop from one job to another until they find the right fit and work environment.

The ideal work environment is where employees are thrilled and excited to show up for work every day. Sadly, research has shown that the majority of employees feel disengaged in the workplace. What this means is that the majority of a company’s workforce are watching the clock until clock out time.

To understand why there is high employee turnover, you need to understand what management is doing wrong. Here are few ideas that can be avoided and all that is needed is a new perspective and some extra effort on the manager’s part.

  • Overworking employees
  • Unable to recognize employee contributions and rewarding good work.
  • Not encouraging employees to feel connected and engaged with the company culture.
  • Lack of empathy or caring for employees.
  • Not honoring promises and commitments.
  • Hiring incorrectly and promoting the wrong people.
  • Not allowing employees to follow and pursue their passions.
  • Failure to encourage and develop employee skills.
  • Not encouraging or recognizing employee creativity.
  • Inability to challenge employees intellectually so that they feel motivated.

While understanding what is being done wrong there are also a few things to prevent current employees from searching for a new job:

  • Provide job security and growth opportunities for employees.
  • Make sure that your employees are having fun and feeling productive.
  • Pay employees what they deserve so that they don’t feel underpaid.
  • Focus and give more attention to employee health and wellbeing.
  • Improve communication so that all employees are on the same page.
  • Manage employee career paths so that they feel they have a long-term career within your organization.
  • Make sure employees understand their purpose in your organization and job description.
  • Strive to find better ways to facilitate engagement instead of money.
  • Put yourself in the shoes of your employee to better understand someone else job, role and responsibilities.
  • Give praise when it due and deserved for good work on a regular basis.

In summary, to avoid employee turnover, managers need to think carefully about how they treat and interact with their employees.

How to improve social media campaigns and strategy

Social Media Mistakes to avoid

Social media has over the last few years become a core marketing practice for businesses. It is hard to find a company that does not have a presence on Facebook, Twitter, and Linkedin.

It is important for companies to have a smart strategy and commit human and financial resources to their social media campaign to avoid unnecessary costs and negative return on investment. Social media has great potential for businesses looking to increase their reach, traffic and leads.

Social media has grown and playing a greater influence to the development of a businesses reputation, brand , and relationship with its customers. Customers are interacting far more with their favorite companies, learning new facts, and getting a glimpse of behind the scenes of the big brands.

Social media managers have refined their skills and experience navigating social media channels and follow their unique best practices, however there are still a few ineffective habits they should avoid.

Here are few things companies should avoid in their social media marketing:

  • Not tracking links which provide a better analysis of social media posts.
  • Not having a differentiated strategy. Making use of auto-posting software to share posts on other platforms like Facebook, Twitter, and Linkedin.
  • Not making use of the correct images specifications or optimizing the Open Graph tags on their website.
  • Avoid trying to sell too much rather than building relationships with social media communities.
  • Social media managers need have the skills to understand all the ins and outs of social media marketing and how to maintain the different social media sites.
  • Companies should post new and fresh content and avoid posting content that is old or that you have used repeatedly.
  • Taking on too many social media platform at a time and spreading too thin. Companies need to engage with people continually, and communicate highly informative and/or provocative messages to stand out.
  • Social media helps to inform and cultivate relationships and companies should avoid over posting and shoving content in customer’s faces.
  • Hashtags need to be used correctly and should be relevant to the topic. A maximum of two hashtags per tweet is recommended.
  • Avoid talking at your customers. Preferably to use social media to talk with customers.
  • All social media profile should be complete and up to date. Profiles convey what you do and who you are in the few precious moments you have to capture a visitor’s attention.
  • Not interacting and responding to customer comments and feedback. Companies need to respond quickly and thoughtfully. It is important to interact with users on social media that comment on or share your posts.
  • Avoiding to spend some dollars to make sure social media messages are seen. Sites such as Facebook and Twitter offer services to promote your content by “boosting” them.

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