Honing In on Healthy Habits

Whether it’s fingernail biting, falling asleep at 3 am, or indulging in too much Ben & Jerry's Chunky Monkey, we’ve all had our fair so much power to enhance our lives on a daily basis. That is why it is so useful to understand how to make them a part of your routine. Here are 5 basic steps to follow in order to form—and keep—a healthy habit:

  1. Evaluate: What goal would like to achieve? What would you like to adjust?

  2. Decide: Choose a simple action that you can do on a daily basis which will get you towards your goal.

  3. Plan: When and where will you do your chosen action?

  4. Act: Every time you encounter that time and place, do that action!

  5. Repeat: Consistency is key! Your habit will get easier with time. Soon, you should find that you are doing it automatically without even thinking about it. 

Congratulations, you’ve just formed a healthy habit! It’s as easy as that. Just remember, forming habits takes persistence. Although after they are part of your routine, they may feel seamless, working up to that point might not feel so easy. Habit formation comes with trial and error and everyone works at a different pace. If you break your stride, or have an occasional fluke, don’t give up! One study on habit formation in The British Journal of General Practice stated that “Missing the occasional opportunity to perform [a] behaviour did not seriously impair the habit formation process…” Habit formation is a marathon, not a sprint, and you are in the running for yourself and yourself only! We all make mistakes, and that will happen while forming habits but, if you have confidence in your ability to become your best self, you will be sure to stride straight through the finish line.

Maybe its exercising, drinking water, or adjusting your sleep—everyone has something they can work on.Startsmall, then gradually increase the changes you make to reach your goals. By the end of a couple of months, you should be acting on your new habit without even thinking about it and maybe even ready to add another to your repertoire.

Rachel Webb
Is CBD for Me?

CBD is a hot topic of conversation today, especially with so many states teetering on the edge of marijuana legalization. But what is CBD anyway and how is it even connected to this widely-debated drug?

CBD stands for cannabidiol. Unlike its cousin THC, which provides the “high” affect that is associated with marijuana use, CBD is the non-psychoactive component of the cannabis plant. While marijuana is one main species of cannabis, hemp is another and here is where most CBD can be found. So when you consume CBD, you are not taking in the same drugs that are utilized to reach a “high.”

Upon discovery of its potential health benefits, CBD has picked up a lot of momentum in research and medical use. Although research is still in its infancy, there is some speculation that CBD might have beneficial effects on childhood epilepsy syndromes. Other potential positive health effects of CBD include reduction of anxiety and depression, sleep aid when dealing with insomnia, and chronic pain regulation and reduction. These health findings are still continuously being investigated, but their potential has warranted CBD as a product that it worth taking the time to research and be utilized in future treatment.

So, is CBD sounds great, but is it for you? That depends on a few factors. The World Health Organization (WHO) recently reported that CBD use is safe for most people. That being said, it is always a smart idea to consult your doctor about using new medications or products before you hop right on the CBD bandwagon. For instance, CBD does not tend to adversely affect users, but some have reported side effects such as nausea, fatigue, and irritability. Additionally, CBD tends to have a blood-thinning effect, so those with conditions such as anemia may want to stray away from it. CBD has been found to increase the effects of some medications, so it is important to ask your doctor if CBD might affect any current medication you are taking.

From lip balms and oils to teas and drinks, CBD is slowly popping up in a variety of products throughout the nation. We have even began offering our first CBD product here at Primary called Vybes, an organic CBD drink! This is exciting, but just be sure that you are getting what you are looking for. Similar to supplements, CBD production and distribution is not currently regulated by the FDA. This means that it is a bit hard to know exactly what you are getting without a bit of research. One study in the journal Pediatric Neurology Briefs found that several CBD products either had more or less CBD than their label accounted for, and some even had some THC in them! Be sure to look into the CBD products that you plan to use to make sure that they are legitimate and well-made.

CBD looks like a promising product that has the potential to make waves in health and wellness. Although research is still in progress, medication and products on the market today have received great reviews on their beneficial effects. With such a positive outlook, it is hard to not be interested in CBD products for your own health. Just be sure when choosing your CBD sources that they are well-made and necessary to improve your health regime. Until then, keep an eye out for more news on CBD because more knowledge is being uncovered about it every single day!


The Effects of Caffeine on the Keto Diet

Most of us can’t imagine our lives without coffee (or, in my case, pre-workout!). One of the most consistent questions I get when meeting with clients is regarding if and how caffeine affects body composition. In the past year, with the prevalence of the Keto Diet, these questions often become Keto-specific.

To give you context, the Keto Diet is a nutritional regimen that is characterized by a very low amount of carbohydrate and high amount of fat intake to throttle your body into ketosis. Your body is predisposed to utilizing carbohydrate as its primary substrate for metabolism, because, well, it`s the easiest to metabolize.

When you eat a carbohydrate, it is broken down into its primary glucose form (or fructose or galactose, depending on the carbohydrate ingested). If your body needs energy, you uptakes this glucose and send it down a series of metabolic reactions which ultimately give you ATP (adenosine triphosphate or the ultimate energy currency for the body). Or, if you aren`t in need of energy, your body stores this carbohydrate as glycogen or fat (glycogen is the storage form of carbohydrate that exists in the muscles and the liver as a backup fuel source for intense or long endurance activities).  You break the fat down when you need energy and are not ingesting any carbohydrate.

What happens when you don`t eat carbohydrates for an extended period of time? You have to break down fats (and protein). The breakdown of fats is called fatty acid oxidation and leads to the production of ketone bodies. Ketone bodies are the energy currency of fats. If you`re interested in the science, ketone bodies get converted into acetyl-Coenzyme A, which then completes the same energy transport chain as glucose. When your body primarily uses ketone bodies for energy, we say that your body is in a state of ketosis.

Breaking down fats increases your body`s metabolism because it has to work harder to complete the process, and the diet is popular because it isn`t restrictive. You can eat the same amount of calories (in some cases more), you just have to adhere to strict macronutrient guidelines. The standard ketogenic diet regulates 5% or less of your daily caloric intake as carbohydrates, 75% fats, and 20% protein.

But, back to the main point here: how does caffeine affect the ketogenic diet and metabolism in general? Caffeine is a stimulant, and is therefore going to increase your heart rate and raise your body temperature. This in turn increases general metabolism. In a study published in the Clinical Journal of Nutrition showed a statistical increase in the metabolic rate and in fatty acid oxidation in participants who ingested a minimum of 4mg of caffeine per kilogram body weight (1). A separate study in the Canadian Journal of Physiological Pharmacology determined that caffeine consumption increases the production of ketone bodies (2).

 

The issue with caffeine consumption and the keto diet is that most people like to ingest caffeine with a sugar of some sort, whether it be the lactose in cream or sugar in an energy drink or coffee. These carbohydrates can add up quickly if you are sticking to the standard ketogenic diet of less than 5% of your total diet. Also, if you are not used to the keto diet, you might already feel a bit shaky due to the lack of carbohydrate and the shock that can have on your body. My recommendation is to avoid caffeine for the first two weeks of starting the diet, and gradually incorporating it by 1mg./kg body weight per week thereafter until you have reached your comfortable amount. Pairing caffeine with a fat or protein-filled meal will help slow the effects as well.

 

(1)    https://www.ncbi.nlm.nih.gov/pubmed/7369170

(2)    https://www.ncbi.nlm.nih.gov/pubmed/28177691

Rachel Webb
Spring Has Be-Sprung!

Has anyone else been walking around lately and noticed all the different shades of pinks, greens and blues? The blossoms have returned, the leaves are green again and those clouds are just about disappearing! Central Park is back to its beautiful, colorful self and it’s starting to look like the blue skies are here to stay. Finally!

With Spring making a bold return, now is the perfect time to reflect on the past few months of the New Year. Have you met your New Year goals? Perhaps the arrival of the Spring season has given you that ‘spring’ in your step that you’ve not seen for a while? Now is the time to set new goals, and really make the most of the uplifting mood in your everyday activities, both in your work and home life. Try and reflect this positive and happy seasonal transition in your moods and let it inspire you to do things that can make you an all round better, happier and more productive person.

So what can you do to make the most of ‘Spring Fever’? Here are a few ideas!

1. Do a workout in the sunshine! Exercise can lead to a boost in endorphins, the same feel-good chemical that can come from warmer weather. Twenty to forty minutes of activeness most days of the week is a good place to start, but make sure you stay well-hydrated to fight off those allergies that many of us are familiar with!

2. Spend more time in the outdoors! A scientific experiment proved that on clear, sunny days, people that spent more than 30 minutes outside saw an increase in memory, mood, and flexible thinking styles. Proof that the glorious Springtime weather could make you more innovative, so take a long walk through the park this weekend and get those thinking caps on - you never know what you could come up with!

3. Eat a well-balanced diet and say goodbye to those carb-heavy cravings, it’s salad season! You should try and stick to foods that make you feel light, yet satisfied. Fruits and vegetables are key at this time of year, they will give you the energy boost you need to feel good and jump right into Spring. Also foods rich in omega-3 are a big yes, they often make for tastier meals and will also boost your mood.

4. Reach out to old friends and spend more quality time with your family! Spring is the perfect weather for daytime AND nighttime activities, it’s not too hot and not too cold, but just the right temperature. I really encourage you to make the most of this warm weather before the Summer temperatures become sweltering and unbearably hot (think of those dreaded subway journeys in 90 degree heat!). Your family and friends want to spend time with you, so reach out to them and enjoy the outdoors together.

This is just a guideline and a few pointers for some inspiration, there are SO many ways in which you can make the most of the Spring to help reach the ultimate goal - staying healthy and creating the best version of yourself possible!

Spring has be-sprung, enjoy!

Vitamins: A to Z
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Vitamins are essential nutrients that you can get from certain foods. A proper balance and adequate levels of these are important for a range of complex processes in your body. Vitamins play key roles in bodily functions such as metabolism, immunity and digestion. It’s important for us to assess our diets and become knowledgeable on which types of food source the vitamins we need in order to stay healthy and avoid deficiencies.

Nutrients actually work better together, you may consume enough of one vitamin, but may not actually absorb it. For your body to get the full benefit of one vitamin, you may need sufficient amounts of others. For example, to fully deliver calcium into the bones and tissues, you would need sufficient amounts of vitamin D and vitamin K. Vitamins work together as a team - just as many of us do in our day-to-day working lives! You need a little of all of them so they can do their job properly, it’s all about balance.

Vitamins are either water-soluble or fat-soluble. Fat soluble vitamins are stored in the fatty tissue of the liver and the body. They are easier to store than water soluble vitamins and can stay in the body as reserves for a longer period. They are absorbed with the help of fats and lipids. On the other hand, water soluble vitamins do not stay in the body for very long as the body cannot store them, so these types of vitamins need to be more regularly consumed.

Fat soluble vitamins:

  • Vitamin A - supports eye health, (good for those of us that spend half our lives in front of a computer screen!). Good sources include carrots, liver, salmon, spinach, broccoli and sweet potatoes.

  • Vitamin E - a strong antioxidant that helps boost immunity and prevents cell damage. Good sources include vegetable oils, nuts, seeds and leafy greens.

  • Vitamin D - this vitamin is found naturally in limited foods but added to many others, the best source is natural sunlight (perfect excuse for a sunny vacation in Barbados!!), but you can also get it from salmon, egg yolks, mushrooms and shrimp

  • Vitamin K - creates healthy bones and keeps the heart strong. It is found in a variety of foods such as cooked kale, spinach, some cheeses, chicken, pork, avocado and other green vegetables.

Water soluble vitamins:

  • Vitamin C - this is an antioxidant that helps prevent cell damage, maintains skin health, and strengthens the immune system. It’s found in (but certainly not limited to) oranges, strawberries, broccoli, kale and parsley.

  • Vitamin B group - this family of vitamins is responsible for boosting your energy levels, feelings of well being as well as lowering stress and anxiety (not sure about you but these sound good to me!!). A good source of these vitamins can be found in a variety of foods including whole grains, meat, eggs and dairy products, citrus fruits and avocados.

The best way to meet your vitamin needs is through a balanced diet. However, what some of you might not realize is that no matter how healthy you eat, it can be difficult for your body to get all the nutrients it needs from food 100% of the time. In some cases therefore, dietary supplements can be used to fill in the gaps (this is dependent on your current diet/health - please consult a medical professional!).

A supplement is defined as something that completes or enhances something else when added, it is therefore NOT something to be used as a substitute. Nobody’s diet is perfect all of the time - we all have “cheat days” and enjoy pizza on the weekend and that’s perfectly acceptable (and also very normal). So a little help along the way to make sure our bodies are getting all the essential nutrients it needs won’t do any harm. Remember, your body is a temple!

Generally speaking, eat plenty of fruits, veggies, non-fatty meats, nuts and seeds, exercise regularly (or at least take the stairs from time to time!) and you are well on your way to a healthy, vitamin-enriched body. Taking supplements may be used as a boost, and an easy time-saving practice to incorporate into your morning routine. A healthy body leads to a healthy mind, and this ultimately is the answer in creating the best, happiest version of yourself possible!

A Day Off Well Spent Brings A Week Of Content
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When was the last time you binged watched your favorite TV show? Or the last time you went out to dinner and didn’t check your phone? Chances are you can’t remember! It’s ok - being work-focused and career-driven are good things, but not always. You will see exactly why that is and hopefully be encouraged to take that extra day off that you deserve!

A glassdoor survey shows that the average U.S. employee (of those eligible for vacation) only take around half of what they are entitled to, and two in three employees reported that they actually worked whilst on vacation. Also, did you know that the United States is the only country (out of 37) in the Organisation for Economic Co-operation and Development that does not mandate paid vacation? These facts and figures may not come as a shock to you, but they really should, even with scientists saying you almost certainly need more rest that you’re currently getting.

So why is it that Americans are so reluctant to take time off? Many view vacation time and days off as an indulgence. Think how guilty we feel when we indulge in that third slice of Mom’s best homemade pie. That third slice represents your day off; taking it feels good but wrong, and you know you’re going to kick yourself over all the extra work you’ll have to catch up on (or all the extra calories you’ve consumed!) the next day.

When you feel tired and stressed, do you power through to try to impress others so that you don’t appear weak? This is understandable, but it is extremely counterproductive. People who never take time off are short-term focused and maintaining this motivation with little vacation time is not sustainable. Give those poor little brain cells a rest and cut yourself some slack for a break! Here’s a reminder of the refuelling principle: you get more done quicker when you step back and recharge the brain and body.

According to Leonard Mlodinow, a physicist:

‘Though some may consider doing nothing unproductive, a lack of downtime is bad for our well-being, because idle time allows our default network to make sense of what we’ve recently experienced or learned.’

His insightful scientific research on this topic can be viewed in his book, Elastic. There are many reasons as to why we need time off, and plenty of other research that consistently shows taking downtime is crucial to a healthy work-life balance.

Here are some of the key benefits (some, not all!):

  • Improves job satisfaction, employers encouraging time off increases employee retention as they will have improved moods and positivity.

  • Builds a more collaborative work environment and promotes team cross-functionality, where teams work together and take on other tasks of those on vacation.

  • Reduces stress and improves concentration and productivity on returning to work. This could be in the form of innovative thinking and creativity.

  • Here’s another great tip: mindfulness and practicing self-care is a great way to manage stress.

  • You are a healthier person. If you don’t take time off, you risk burning out which can make you more susceptible to illness.

  • Gives you the chance to improve relationships with loved ones and create a more healthy work-life balance.

Think back to that refreshed feeling when you take only a few minutes away from your desk, and imagine what a whole day or week could do for your productivity. What should you do with your days off to achieve these benefits? It goes without saying that a week in the Caribbean loading up on “vitamin sea” or a fitness retreat in California will almost certainly allow you to de-stress in the most glamorous way possible. However, there are other simple things that can benefit you in the same way that you will have probably overlooked.

Here are some things that may spark some ideas, with a variety of budgets in mind:

  • Read your favorite book; when was the last time you finished one?

  • Binge watch your favorite Netflix series with a big bag of your favorite healthy snack (or watch as many rom-coms as humanly possible - my personal preference!)

  • Hang out with friends and go for that brunch you promised you would go for three months ago

  • Sleep in, take a gym class in the middle of the day, or take the dog for an afternoon walk

  • Find that recipe you’ve been waiting to try and make a delicious dinner for you and your other half or friends

  • Spend quality time with your family - whether it be while enjoying the outdoors together or sitting around the table playing board games

Don’t forget, you will only achieve full benefits if you do not check your phone and remain disconnected from work. You must completely unplug and embrace fully the benefits of doing so!

As a final note, it’s good to remember that your job does not define you. Modern day life pushes you to identify yourself with your work, but it’s your family, friends, hobbies and passions that also help to make you who you are. You must not neglect these things, while also taking some time off and focusing on yourself. As a result, you will generally be a happier and better person, both in your work and home life.

You work best when you... drink celery juice?
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Celery Juice; the latest wellness trend that everyone is talking about and instagram’s most recent phenomenon. I’m sure one way or another you have heard about it or perhaps you have succumbed to social media peer pressure and have already tried it for yourself?

So why is this ‘magic juice’ so popular and what is it all about? Its recommended usage is that you should have one 16oz glass of celery juice every morning on an empty stomach, even before you’ve drank any water, and wait around 30 minutes before eating breakfast.  

The health benefits are endless, according to the Medical Medium (whom I first heard about celery juice through on instagram) and there are so many incredible healing stories out there. The Medical Medium shares a lot of ‘before and after’ transformations on his instagram page and some of them really are mind-blowing. The benefits of incorporating celery juice into your diet include clearer skin, improved digestion, less bloating, sustained energy, better mental clarity, weight loss, and more stable moods.

Two of the benefits above really jumped out at me. Would you like to have better mental clarity and sustained energy on a daily basis? I certainly do - just tell me how!

Also, many of you reading this will probably agree that having a more stable mood is always a huge positive. We all have our down days or days where we feel like we really just can’t be bothered (the word ‘hormones’ may spring to mind!). But, it’s how we uplift ourselves to deal with these feelings and get that glow back that’s important, and a glass of celery juice every morning may be the answer you’re looking for!

Sustained energy and better mental clarity are pivotal in ensuring your working day is as healthy and productive as it possibly can be. There are lots of fancy words and meanings to describe how drinking this juice can help our bodies, but we will keep it nice and simple (for those of you that are familiar with biology jargon and want to understand in more depth, read some more here).

Simply put, celery is a major alkaline food which helps to clear the body of acid and toxins as well as cleansing the liver and bloodstream. It is also extremely hydrating and restores the entire digestive system. By doing this, it puts our hearts and minds at ease and has a significant calming effect on our bodies, in turn having a huge positive effect on how we go about our day-to-day lives.

It’s also important to note that drinking celery juice should come hand-in-hand with a healthy lifestyle and fairly nutritious diet. In other words, please don’t have a 16oz glass every morning and expect to see benefits if you eat junk food all day long! In an ideal world, eating pizza every day is the dream, but unfortunately you’re unlikely to see the real benefits of celery juice if you do this.

I can vouch for the fact that it actually DOES work. I suffer with fairly bad psoriasis and after having celery juice every morning for only 2 weeks, I started to notice a big difference (I was truly amazed!!). However, please be aware that our bodies work in different (and mysterious) ways and it may not necessarily work in the same way for everyone. That said, it’s always reassuring to know someone who has tried it and has seen results first-hand. I also felt so much more energized throughout the day having had a glass in the morning - so much so that I significantly cut down my daily coffee intake (yes, really!).

Everyone at Primary knows you work best when you feel great, and you feel great when you drink celery juice, so… you do the math!

Side note - if I have inspired you to get on the celery juice hype (I won’t be offended if not), you will need a juicer to get started. Here’s some research of a good recommendation for you all, reasonably priced and easy to clean with most parts being dishwasher safe too.

Happy juicing!

Food For Thought!
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You’re probably still thinking about that mouthwatering cookie you just indulged in at the end of your lunch break, although as hard as it can be to ditch the afternoon cookies for celery sticks, have you ever wondered if your shift in mood, sluggishness, and lack of focus has to do with the diet you have inherited?

Time to say goodbye to the sweet tooth and feed your brain with the proper nutrients it needs! What we eat plays a vital role in the way we think, act and feel, directly impacting the quality of our work life. It’s true when they say you are what you eat! Your gut health has a direct impact on your brain health. So feeding your body and most importantly brain with good foods that enhance our focus, productivity, mood and awareness is vital for your mental functioning and physical energy levels.

Adopting a healthy eating routine and lifestyle is pivotal to a healthy and happy work life balance. Think about what you last ate? Did you manage to get your assigned tasks done for the day without being distracted or tired? Is your diet giving your brain the energy it needs to productively and efficiently get through your work day, week and month?

Feeling lethargic and fatigued is not going get your next deadline met. Many of us are unaware of the causes of these types of feelings and mood change!  An interesting aspect that I’ve recently discovered is the effect that inflammation has on mental and physical health. Many foods we regularly consume are unrecognisably contributing to the the damaging of cells which increase the inflammation throughout our body leaving a long term negative impact on our organs.

My favorite secret? Tumeric! The spice may seem an odd suggestion, however, Tumeric has only recently become highly recognized as an effective natural supplement to support body and brain health with its many benefits and forms of consumption, it’s an easy added value to any healthy meal or beverage. From its medicinal qualities to fighting inflammation and toxins, to (my favorite) boosting brain power! Tumeric has the properties to increase brain levels, improve memory and cognitive function as well and improve blood circulation throughout the body. Needless to say that a little bit of this spice goes a long way!


If your not fan of the distinct taste of Tumeric, no need to worry, healthline can help get you on track and make you power through your next work day with this list of natural anti inflammatory foods which even includes dark chocolate to satisfy those sugar cravings!

If you’re looking to perform well at work it’d be a good idea to red flag food which have an inflammatory response on the body.  That being, heavy meats, high amounts of processed sugar, foods high in fructose, artificial trans fats, and carbohydrates. So take those off your next shopping list!

Taking the time and learning about how foods affect your body will tremendously impact your your lifestyle. Switching your diet for these healthy foods, you’ll notice the ease on the struggle to get out of bed in the morning and have a productive and overall all uplifting day at work without feeling defeated before 12pm even rolls around. Eating well for your mind will improve overall alertness, concentration and problem solving skills and energy so that your work day will feel more productive and accomplished.

Need that extra brain power? Here is a full list of foods that can increase your brain power and wake up feeling energized and motivated to face your day!

Laura Santalucia
Clear Your Space: Physically and Mentally
 
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Am I the only one who finds a therapeutic calmness to the dreaded task of cleaning and tidying? Whether it be a big closet clean out, a sink full of dishes or simple reorganization, it never fails to reinvigorate, motivate and bring a sense of clarity to my mood for the rest of the day. There’s nothing quite as gratifying as making something that is untidy, tidy! While being a great stress relief too! Just as important as it is to make sure your physical surroundings are clean and tidy, it’s important to clear and declutter your mental state to refocus become more productive and leave you in a generally happier mindset.

Imagine the effect of cleansing your mental state just as you would clean your house or office. Our brains are estimated to have 60,000 thoughts a day…. Now that's a lot of thinking for one day! With our thoughts being so powerful we can become overwhelmed by negative or stress related thinking, often being the same thing playing over and over in our mind and determining our reality,  it’s no wonder our brains need a break every now and then!

It’s time to give attention to your brain and give it a clear out! There’s a noticeable link between the effect of cleaning a space and how it can assist in the cleansing of your mind. Here are some ways which cleaning out your physical space can allow you to become more productive, focused and generally happier while ‘decluttering’ your thoughts.

Clean and organize your workspace

As I began this blog, physically cleaning a space can have significant effect on your mental clarity and state. Your environment is a reflection of your mental state, often chaotic and disorganized and achieving a clear mind set sometimes isn’t so simple when life becomes crazy. Think about it the way you would think about your workspace: just how your office desk can pile up with paperwork from months ago, your thoughts can clutter your brain and fog its ability to think proactively, decrease memory function, induce feelings of stress, anxiety and become demotivated to complete or even begin a daunting task.  

At Primary, we are big fans of creating work environments which are minimal, refined, clear of clutter, and radiate positive energy. Your work environment effects how productive and focused you are therefore having a clean, tidy and organised workspace will ensure you’re able to work effectively.

Apartment therapy  provides tips on how to declutter your workspace to create a calm more uplifting work environment, some including strategically rearranging your office furniture for increased productivity, clearing clutter and utilizing interiors and decor that will help keep you focused on completing tasks with a sense of accomplishment.

Additional to decluttering your mind and thoughts, cleaning and organizing your space has other benefits to your mind and body.

  • There will be an end to tossing and turning and you’ll get a better night’s sleep when your surroundings are clean and tidy

  • Generally, you’ll have a happier more positive outlook to life with reduced levels of stress

  • Your motivation for health and fitness will increase

  • The Picasso in you will awaken and your creative energy flow

With all the added benefits of simply cleaning out your space, how could you not get out your cleaning supplies out and approach the activity with a mindful attitude, let it clear your thoughts, refresh your day and be a start to a new stress free environment?

If your space is a complete and utter mess and you just don’t know where to start, Inc. has your guide to a complete organized workspace.

Happy cleaning!


 
Laura Santalucia
De-stress your weekends with Fall events this October!
 
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With a Friday afternoon sigh of relief that the work week is almost over, it’s time to put away your computer, switch off your notifications and relax into the tranquility of the weekend. Even if your agenda is crazy, it’s important to utilise the time that we get away from our desks to focus on activities that will allow us to enjoy some downtime to unwind, reflect and re energize for the upcoming week.

The (even though short) amount of time that we get over the weekend is vital to be used for leisurely activities to replenish our attention and motivation, revive your mind and body after all the thinking and doing it does through the work week.

Luckily, New York is a city where there’s always something new and exciting to experience and see! And with the change of season there’s even more new and and accessible ways to spend your free time this Fall.

For this reason, and to motivate you to get out there and relax into the weekend, here are some worthy events and activities you might want to check out. I know I will!

Sometimes the hustle and bustle of the city can get to be too much, try slowing the pace down and take a weekend trip upstate by taking a scenic drive up along the Hudson Valley - breathe in the fresh crisp air and let the beauty and tranquility of fall make this activity all the much more mind clearing and reinvigorating.

Ok, so this might be a winter activity but the rink is up! Take some time out of your day or night and skate across the rink and let any of your weeks thoughts slip away.

You can’t ignore the fact that it’s almost Spa Week in New York! Even just saying it makes me feel instantly relaxed! If you are looking to really unwind, take advantage of this event by zoning out while getting a relaxing facial or deep massage and letting your body unwind to refresh, refocus and reset.

If you’re a coffee lover, then this is your lucky weekend because the New York Coffee Festival is back! Take your time wandering through the vibrant coffee scene, smell the coffee scented air and taste test your way through different coffee brews, enjoy with friends as a way to unwind and relax.

Halloween is near and the Great Jack O Lantern Blaze is on! Make sure to make a stop, take in the bright lights of  the incredibly carved pumpkins and take a walk through the festival , get into the holiday spirit and let the creativity inspire you.

Looking for a more inspiring, positively uplifting and meditative approach to unwinding and relaxing? October events at Primary are a great way to connect with yourself and with others, dedicated to inspiring a better work life balance, from networking events and growing your business to self realization and discovery all while developing ways of taking care of your mind and body.

To keep your mind and body in balance, take the time out this weekend to relax and unwind by doing something that’s mindful to you.   


 
Write it Down
 
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Are you already thinking of tomorrow today? Is your mind in a fog, your memory playing tricks on you, and you just can't seem to keep up with your endless mentally stored lists of “to do’s”? We all get overwhelmed and caught up trying to juggle and prioritize work with everyday related tasks and activities. Interestingly enough, making the traditional “to do list” has been scientifically proven to have more benefits for productivity and a sense of achievement than you may initially think.

Your brain loves lists!

Looking at the psychology behind “list making” is an interesting prospect in terms of productivity, behaviors and patterns when attempting to organize busy schedules and accomplish tasks. So, what’s the deal with list making anyway? We know people love writing down and crossing off listed tasks, but why? Is It that it provides us with a sense of satisfaction with the act of physically crossing things out? Or the feeling relief knowing you have completed a task and are achieving your set goals in a timely manner?

Truth be told, we can create a sense of order and stability to our everyday lives by learning to write and follow a properly prepared to do or check list. “Let me put that on my list” or “ I can cross that off my list” are the most common phrases heard not only related to work but also in everyday tasks and activities. Whether its making a grocery list, a business meeting list, or a simple list of daily activities, having it written down has been proven to create a healthy mindset and reduce feelings of stress and anxiety.

While lists are designed to make your life easier, making them allows easier retaining of information and ability to break down large tasks into smaller ones for higher chance of achieving them. You can also learn a lot from list making that doesn't have to do with tasks on the list at all. Headspace provides an understanding of the effects that list making has on patterns and behaviors, including how to properly prepare a properly prioritized, efficient, and achievable to do list to avoid the backfire of it seeming overwhelming and creating more stress and anxiety.

Once you have gotten the hang of making your perfectly crafted to do list, you’ll have the pleasure of enjoying some of the most common benefits that writing a list can achieve:

  • Your chaotic state will be overruled by a calmness

  • Your focus will be clear

  • Yes, you will actually get things done! Productivity is now your best friend

  • Tasks will be accomplished with confidence and drive

  • That brain fog will vanish and thoughts will be organised

  • And most importantly, you’ll say goodbye to stress and anxiety

Need a little kick start and motivation to your new organized life?

It all sounds simple and easy, however applying the practice of making frequent and proper lists may not happen immediately. Productivity can be made motivating and inspirational if you have the right tools to begin your list making efforts. Try purchasing a new notebook or a favorite writing pen and your motivation will spike, you’ll get the urge to dive into making you’re new checklist! Have it with you at all times to ensure easy access if your mind ever wonders and becomes confused again. With the right tools and mindset, productivity can be and accomplishing daunting tasks can be made motivating, inspirational and an easy mindful activity to keep you calm and collected even in times of chaos!

So next time you feel you’ve come to a halt and are not sure where to start, spend a few minutes the night before your crazy day putting together an achievable list, waking up the next morning with a clear positive mindset to start your day.


 
Happy Fall Equinox + Full Moon In Aries
 

Happy Fall Equinox and Full Harvest Moon in Aries. September always brings changes, as we feel the weather shifting, the trees start to change colors, and leaves from the branches that once hung on, let go. As we let go into the unknown shifting gears mentally and preparing for the winter months. This is a time for preparation and deep cleansing. It’s a time to sit without judgment and go back to see what we’ve grown through in the past summer months, and what still needs tending towards now as we enter the Fall Equinox.

 

Aries makes our emotions heightened during this time, and it brings our mind body and soul to the front gates. It fires us up, and connects us to our sacred gifts if we listen closely enough. This is a time when our inspirations and goals are pressing on us fiercely, almost so much that we feel the tendency to run away when things feel like it’s too much to handle. We all know the feeling. The trick is to stay with this fiery aspect and activate our potential to get things done as wisely, lovingly and as patiently with ourselves as we can.

 

This isn’t a time to not tend to your desires, because the affect of not tending to what needs to be looked at during this time can be destructive moving forward.

 

This Harvest Moon is reminding us of responsibility, which comes with the fiery aspect of this moon, as we look at our inner most dark shadow selves we start to clear out whatever needs clearing at this time, so we can continue to work and be well to ourselves, and in affect others.

 

Let’s use the power of this Full Moon to our highest good. Let us bring what we want towards us. As we do this, as we sit with whatever needs letting go of, it helps us move forward on to greater heights. This Harvest Moon is here for us, and to help us move through this time and into the unknown.

 

Be well.

By Elizabeth Scholnick


 
Time For a Tea Break
 
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As the magic of Fall and Winter will soon grace us it comes the time to pull out the winter warmers. Big sweaters, beanies, scarves, indulge in hot chocolate and sit under fluffy blankets watching our favorite movies. Although a much loved time of year, with all its beauty comes the undesirable dreaded cold and flu season.

Luckily, there's the deliciousness of a little something called herbal infused tea to not only delight us with warmth on those cooler days but also provide the health properties to prevent and rid our bodies of the bacteria and germs floating around the crisp air, while acting as a meditative practice aiding the mind and body into a state of relaxation.

Herbal tea has for a long time been considered a natural health remedy, by infusing plant materials such as blending leaves, fruits , bark and roots steeped in boiling water to retain the plants properties. Along with the obvious hydration and tasting incredibly delicious - the infusion of the herbs each contain various  medicinal qualities including antiviral properties, aiding digestion, acting as an anti inflammatory , while acting as an overall well rounded remedy for holistic healing and wellbeing.

Here are some of my favorite infused teas to get you started

  • Peppermint: Your belly’s best friend. Minty fresh flavor commonly used to support digestive discomfort, relieve nausea and reduce stomach inflammation and pain.  

  • Chamomile: For a good night sleep. The pleasant aroma and taste of the Chamomile flower provides its calming properties and stress reducing elements to calm and relax the body inducing it into sleep. While strengthening the immune system fighting cold, flu, sinus and congestion.

  • Hibiscus: Hello glowing skin. Fruity , sweet and delicious to drink, the floral infused ingredients are rich in antioxidants and high in vitamin C eliminating toxins with its liver support function giving you the perfect glowing skin.

  • Lemongrass and Ginger: Happier and healthier you. Zesty and uplifting , the combination of lemongrass and ginger reduces inflammation and high in antioxidants, fighting the common cold while providing a source of energy.

For more herbal blends flavors and benefits healthline lists its “top ten healthy herbal teas you should try” for a better healthier you.

Not a fan of the pre blended options? Try self infused tea as another great simple option to developing healthy flavorsome herbal teas tailored to your purpose and personal taste preference. Have a look at some of  these natural ingredients to help relieve any ailments you might be experiencing by letting their properties soothe you.

So every now and then when you feel that cold coming on - beat the symptoms by indulging in your favorite herbal tea blend and let the warmth take over.



 
health, mood, tea, wellnessLaura Santalucia
Trending: Is Athleisure the New Business Attire?
 
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Move over business attire, is wearing workout apparel to work the “in thing”? We say yes please! How could we refuse such a suggestion!

What would be better than having the comfort of being able to work all day in your go-to yoga pants and comfortable sneakers?  Whether you’re on your feet or sitting at your desk, there's nothing quite like the feeling of being in workout wear - maybe it’s only me, but wearing workout gear instantly brings a sense of motivation, relaxation, and calmness to my day. It’s time to get rid of the business suit and make athleisure your new work wardrobe staple - I promise you won’t go back.

If you know Primary, you know we are dedicated to creating the perfect work life balance and today we had the presence of Athleta Apparel at our Primary Penn Station location to share tips and tools with our members on the importance of feeling great at work through their current “work to workout”  apparel pieces. This combined with a mindful meditation session by Primary Ambassador Beckie Warren on “Desk Friendly Movement and Meditation” was a great success! Our members received a lesson in refocusing and recharging the mind and body throughout your work day, which can be the ultimate productivity booster. Primary is passionate about inspiring a wellness routine and incorporating health, fitness, and mindfulness into both your workspace and Monday to Friday schedule for a healthier, more balanced lifestyle.

Feeling a little unsure about wearing yoga pants to work? Luckily , the best part is society agrees with your desire to wear today’s Athleisure apparel to work, everyone’s thinking it so why aren’t we doing it?  It’s simple - by combining traditional athletic fabrics with a casual approach purposely made to transition between work, workout and everyday attire. Thankfully, casual attire is trending along with an emphasis on health and fitness consciousness. These concepts, coupled with flexible and co working environments on the rise, you won't be the only one showing up to your office in your running shoes!

Even better, is that athleisure is now a fashion trend acceptable to wear anytime and anywhere, pairing work out clothes with other fashion pieces such as coats,  jackets or even a nice piece of jewelry makes it easier to wear your staple workout wear doubling as casual work attire - all while being comfortable at the same time.

So why not give it a try and wear athleisure on your next day at work? You’ll be saving time and are instantly ready to hit the gym or your go to a studio class as soon as 5pm rolls around.  

 
Stop and Take a Breath
 
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The natural inhalation of oxygen and exhalation of carbon dioxide is so organic we forget it’s even happening.  The act is so involuntary that it has become unnoticed that many of us are in fact breathing with the wrong technique. What would happen to our mental and physical state if we pay more attention to proper breathing as a wellness and holistic approach, improving our focus and productivity? A thought most often forgotten particularly as our professional and personal schedules get busy and our to-do lists become countless.

As we become inundated with endless work, deadlines, and an inbox full of messages yet to be responded to, it is inevitable that stress, panic, and anxiety can quickly take over. Good news is that you’re already practicing the solution to your nail-biting, hair-pulling moments. You know how to breathe so there’s no lesson to learn there, however we can easily transition into a state of calm by understanding our awareness of breath.

Many of us have become shallow or chest breathers causing our muscles to tighten inducing stress, panic attacks and fatigue as a response. Over at Headspace they explain the difference between shallow breathing, its negative health effects and the positive effects of proper diaphragmatic slow breathing. Proven to lower blood pressure, reduce heart rate and relax muscle tension.

Perfecting your awareness of breath isn’t magic and won’t happen overnight, however you can easily begin your journey to proper breathing by taking a look at the steps Susan Kaiser Greenland provides in her “11 minute awareness of breath Practice” .

Take a few minutes of that “me time” - lock the office door and begin the art of breathing properly.

Don’t have 11 minutes to spare in your busy schedule and need a quick fix as you feel the panic and heavy breathing coming on? Try this quick and easy one minute process to soften and let go of tension and begin to instantly relax.  

  • For one minute try inhaling for a count of two seconds hold and exhale for a count of 3 seconds.

To further create a well rounded breathing session try include the help of the soothing and relaxing scents of your favourite essential oils. Hint: lemongrass and ginger is a Primary favourite. Along with its many benefits, the scent acts as an antidepressant, boosts confidence, hope and mental strength. Otherwise, try the ever popular Lavender - directly inhale or diffuse while practicing your newfound breathing techniques for an immediate calming effect.  

Still can’t get into the rhythm of it? If you feel you are unable to become attuned to the practice of slow breathing on your own, consider the guidance of these deep breathing mobile apps as a starting point to ultimate body relaxation and re focus.

There you have it, the next time you feel you’re unable to shake that feeling of panic, stop and take a breath. A proper breath that is.  

 
Relax with a DIY Massage
 
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Massages have a multitude of health benefits in addition to that “aahhhh”-inducing effect. However, you don’t have to find a professional to get the boosts of a massage--actually, you don’t have to find anyone!

Just like you can DIY your home decor or a multitude of crafts, you can DIY a massage (BYO oils or lotions optional!).

Self-massage can help relieve pain, including symptoms of osteoarthritis. Researchers had study participants suffering from osteoarthritis (OA) in the knee do 20-minute self-massage therapy sessions, focusing on their quadriceps muscle. The OA patients who did the self-massage felt significantly less OA pain and stiffness.

The benefits can also be mental. In one study, smokers trying to quit were prescribed three daily hand and ear self-massages during their withdrawal symptoms, including cigarette cravings. After one month, the smokers reported feeling less anxious and moody--two common smoking cessation withdrawal symptoms. Not only that, but those who did the self-massages smoked fewer cigarettes each day by the end of the study than those who did not do-self massage.

In a study of adults suffering from wrist and/or hand arthritis, self-massaging every day (paired with a weekly massage done by someone else) resulted in lower levels of anxiety, depression, and physical pain, while also increasing the strength of their grip.

Try massaging all the way down to your toes: Foot massages also have considerable benefits, including boosting your mood while tamping down stress. Also, in one study, researchers found that the immune systems of people who gave themselves foot massages improved over time. (Put that tip in your back pocket for flu season!)

DIY:

Here are some tips from the Arthritis Foundation, aimed at those with arthritis, but could be helpful to anyone interested in trying some self-massage:

  • Start by warming up your muscles by using large, vigorous strokes, then switch to smaller strokes focused on areas you’d like to target. Applying heat before starting your self-massage can also help your muscles relax.

  • When you move into the smaller strokes, you can try holding certain points, rubbing back and forth or deeper strokes along the length of your muscle

  • Pressure-wise, just be sure that you aren’t pressing hard enough that it hurts

  • You can add oil or lotion (scented for an aromatherapy boost as well!) to make the stroking easier.

  • If you already visit masseuses regularly, you can also add self-massage between visits to enjoy the benefits longer.

Go ahead, rub on some relaxation. You deserve it.


 

 
Down Dog for Digestion
 
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The next time your stomach is bothering you, you may want to reach for your yoga mat.

Research shows that yoga can help boost your digestive system, not only for people with occasional issues, but also for people with more chronic ailments, like irritable bowel syndrome (IBS).

It’s not just that when you twist your torso your yoga teacher says you’re “detoxing” your system. Yoga affects your digestion in more ways than one.

If your digestion is slow, performing yoga poses can increase your blood circulation, while also giving an internal massage to the muscles around your digestive system. This can help get your system back up and moving again.

A yoga practice can mean you get more out of the foods you eat, as results from a study out of India suggested that it can aid the body in nutrient absorption.

Put It Into Practice:

A twice-weekly Iyengar yoga practice helped patients suffering from irritable bowel syndrome (IBS) by alleviating their symptoms.

To get the biggest digestive benefit each time you do yoga, make sure to engage your core with every pose, which also massages, contracts, and stretches the organs responsible for your digestive system. When you stretch in certain ways you create more space for your organs to function.

Also be sure to focus on your breath. Abdominal breathing can aid your digestive system.

How to Power Your Practice:

If you’re going to a class, try to eat one to two hours before hitting the mat. If you’re working with this timeframe, opt for choices that have complex carbohydrates, protein, and fats--yoga teacher and nutritionist Jennifer Vagios, RD suggests cooking ¼ cup of eats and topping it with walnuts and plain Greek yogurt.

If you are rushing from the office and only get a chance to eat 15 minutes in advance, have something with easily digestible natural sugars and a bit of fat and protein, she says, citing a smoothie made with a date, ½ frozen banana, 1 cup of unsweetened almond milk, and cinnamon as a good choice for this situation.

So, there you have it--the next time you hear your stomach rumble, take it to the mat.

By Hannah Woit

 
Select Sprouts for a Nutritional Boost
 
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There are so many terms popping up on food labels it can be hard to know how to make sense of it all - organic, biodynamic, heirloom, natural… What is worth the extra money?

One term that might be worth looking out for? “Sprouted.”

Sprouting refers to when the seed has just begun to grow, before it becomes a plant.

Why Sprout:

When the sprout begins to germinate, the seed breaks down starch, which increases nutrient levels.

This process also breaks down chemicals that can lessen bioavailability, which translates into how well your body absorbs the other nutrients present in the food. In grains, this means that your body will benefit from more vitamins such as folate, iron, vitamin C, zinc, magnesium, and protein. You’ll be getting more nutrients in less food.

Since germination also lessens the amount of starch in the food, it can make sprouted grains easier to digest, which can be especially helpful for those who sometimes have issues digesting grains.

Sprout Safely:

There are a couple of caveats to keep in mind with regards to sprouted foods. First, be mindful of bacteria. Sprouts can be contaminated by harmful bacteria such as E. coli. Buy your fresh sprouts from somewhere you trust. Also, be sure to enjoy your sprouted foods sooner rather than later--within two or three days. If you’re bringing them to work, be sure to put them in the office fridge when you get in--sprouts and sprouted products should generally be kept in the refrigerator.

If you want to be super careful, use sprouts in cooked foods. Kristina Secinaro, a registered dietician at Beth Israel Deaconess Medical Center, suggests incorporating them into your baked goods, by grounding sprouts into a paste that you can add to your recipe. You can also cook the raw sprouts as part of a dish. The cooking process can kill that potentially harmful bacteria.

Sprout On:

Sprouting is something you can do in your own kitchen to save money and be in control of the process to make sure it is done safely. Try this recipe from The Kitchn for sprouted grains. If you’re interested in branching out from grains, you can use this guide to see how long it takes to sprout different legumes and grains.

If you don’t want to DIY, Secarino suggests checking nutrition labels to find the healthiest sprouted products, since some have only a little bit of sprouted ingredients, but many preservatives.

So, the next time you're getting groceries, keep an eye out for those sprouts!

 
Play On: Have Some Fun For Your Health
 
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By Hannah Woit

What did you enjoy doing as a child that you no longer do as an adult? Make sandcastles? Spend some quality time with a coloring book or whizzing through the air on a swing set? Play a pickup game of soccer with your friends? The things that come to mind are likely to be what we used to do as play--and unfortunately have become activities we do less and less frequently as we grow up.

However, research indicates that we may want to pick these activities back up if we want to live our happiest, healthiest lives.

Are You Playful?

“Playfulness” can reference a person’s tendency to approach situations in ways that entertain those around them and make them more engaging and fun.

Playfulness in adults is associated with:

Play at Work?

Just as more foosball tables are popping up in workspaces, researchers are conducting more studies around playfulness at work. You might assume that play at the office leads to decreased productivity or distraction, but some research indicates that “organizational playfulness” can make for a climate that is more conducive to creativity. How? Researchers posit that playfulness can make people feel more open and motivated, and to forge more relationships built on working together. It can also foster greater trust amongst team members.

Also, making meetings more playful can actually make them more productive because play can inject energy and increase engagement during an otherwise dull meeting.

Make Time for Play:

Been a long time since you set out to play? If you need inspiration, University of Wisconsin psychologist Shilagh Mirgain, PhD suggests:

  • Game nights with friends

  • Play with pets or children

  • Arts and crafts

  • Playing in a physical group activity, such as tennis, Frisbee, or kickball

  • Doing something you enjoyed as a child

Mirgain also brings up scheduling time for play. However, don’t get too serious about it: play being voluntary is key. And it has to be something you enjoy (versus something other people tend to enjoy or something you think you’re supposed to enjoy).

Go on, get out there and have some fun!

 
Create Your Way Well
 
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By Hannah Woit

Maybe you’ve purchased one of the adult coloring books that has risen atop of Amazon’s bestseller list, ripped up all of your magazines to create a vision board, or have a home full of Pinterest-inspired DIY projects--coloring books are no longer just for kids. There are many factors that have contributed to the rise in adults doing art projects--and the pursuit of mindfulness and health is a major one.

Art therapy has been around for years. So how does using your creativity impact your health and wellbeing? Read on for ways that picking up a paintbrush, splurging on a set of colored pencils, or an art break at the office can be a boost.

Paint the Stress Away:

When researchers looked at how making art such as collaging, drawing, clay modeling, and coloring helped students in Maine cope one week before their final exams, the effect was clear: The subjects’ anxiety levels decreased, even only after doing art for a short time.

Some research has also indicated that the way participants are doing the art matters. When undergraduates at a Canadian university were assigned to groups that would either choose the colors they used or color by copying the colors in a completed image, the ones who had the ability to choose experienced greater drops in their anxiety levels than those in the other group after a coloring session.

However, some structure to the activity may actually be beneficial. Researchers in Illinois found that being assigned to color a mandala or plaid pattern resulted in a greater improvement in the intensity of the participants’ anxiety than those who were asked to draw freely.

Perk Up by Coloring:

As we’ve discussed previously, your health is tied to your emotions. It turns out that you can use art to change your mood. If you want to try an artistic pick-me-up, studies indicate that you may want to consider the structure of the activity. For example, coloring circular shapes versus squares might be more impactful in cheering you up, according to research. How you use your emotions also matters. Findings published in the Art Therapy Journal of the American Art Therapy Association have demonstrated that drawing freely may be more optimal than being instructed to draw with the intention of expressing how you’re feeling.

Consider this your coloring book prescription!

by Hannah Woit