Protein 3 times a Day is Key

The key to maintaining muscle strength in old age is eating protein says a new study. Even spaced intake throughout the day as opposed to a singular intake is associated with greater muscle strength in both sexes, though improved mobility was only shown in elderly men.

When eating protein with every meal, you are consistently replacing the protein that is being broken down throughout the day. An egg or a tablespoon of nut butter with every meal is enough to boost the levels sufficiently.

For this study, 827 men and 914 women aged between 67 and 84 were analyzed over three years.Muscle strength was assessed by measuring hand grip as well as arm and leg strength. Mobility was determined by their ability to stand up from a seated position and their walking speed. Their protein intake was assessed by listing what the participants ate over two 24-hour periods.

Though the mobility improvement was only apparent in the male participants, the study showed that even protein intake showed greater muscle strength in both sexes, which decreased more than the mobility in the 3yr study. The important point is that having 3 meals with sufficient protein helps to stimulate muscle building and greater strength than those who only had one protein packed meal.Muscle protein is constantly being broken down and built back up, so multiple proteins throughout the day consistently replaces those lost proteins.

Because the loss happens faster in elderly individuals, protein throughout the day helps to keep a positive protein balance longer than just eating once a day. Optimal daily intake is 1.2g of protein per 2.2lb of bodyweight per day.

For 155lb man, that means 85g of protein per day or 28g per meal 3x a day. A 130lb woman requires just under 0.06lb of protein per meal. Some 0.06lb of protein is around one egg or a tablespoon of peanut butter.

Freelance And See The World

Suffocating in the office? Say No More! With online freelancing, mobile tech and co-working spaces, more and more travelers are earning on the road. For these ‘digital nomads’, the office is anywhere.

Remote control

The concept of ‘bleisure’ (mixing business trips with pleasure) is an old one, but the rise of the online ‘collaborative economy’ has opened up the world of working remotely to a new generation. Initially, these ‘digital nomads’ or ‘e-workers’, were mostly creative, academic or tech professionals. Writers typing away on a beach in Thailand, graphic designers working on projects in Amsterdam or developers coding while on the fly. But more industries are catching on to the benefits of remote work.

With 34% of the US workforce now considered freelance, numbers could rise to 40% by 2020. The economic crisis, mobile and cloud technology, and social networks have created a ‘perfect storm’ for the freelance age.

Great gig in the sky

Just 10 years ago, if someone wanted to be a freelancer they needed contacts. Today, using sites like Upwork, Fiverr or any other marketplace, sellers can connect directly with buyers all over the world.

While the upsides are clear – you get to see the world without going bankrupt – there are some potential downsides: instability, cash-flow problems and ‘zero-hours’ contracts. An often-overlooked aspect is not being able to fully appreciate a place if you’re too engrossed in your inbox. So it’s important to manage your time and allow yourself moments to stop and explore.

The space race

Virtually anyplace can be a workplace, whether it’s a hotel lobby, a cafe or even a park bench. But a very clear sign of this new way of working can be seen in the rise of coworking spaces. These cater for those who enjoy the comforts of an office and shared office spaces give freelancers the chance to discuss ideas with like-minded people.

So, whether you crave an office setting in a foreign city, or a lounge chair on the beach- freelancing can give you the job you want anywhere your mind can take you.

Every Great Team Needs A Roadmap

Teamwork is a great way to leverage a wide variety of skills towards completing a task. But it isn’t infallible. In fact, teamwork without a plan isn’t beneficial at all. Think about it, you wouldn’t go on a trip to somewhere you’ve never been before without establishing a route/roadmap ahead of time right? It’s exactly the same with teamwork.

John Wooden, the coach for the UCLA Bruins, developed a system called the Pyramid of Success to help his players visualize a roadmap for effective teamwork. He breaks this pyramid into blocks. At the lowest block, you have foundational qualities like friendship, loyalty, cooperation, etc. Above this block you have more refined qualities like skil, self-control, confidence, etc. Wooden asks his players to try to embody all of these qualities, as they work towards the top block on the pyramid, competitive greatness.

The most successful people/corporations plan far ahead and establish a guide for excellence that they endeavor to adhere to. Take a look at Facebook for instance. Despite their dominance, Mark Zuckerberg, Facebook’s CEO, still operates with short term and long term goals in mind. Zuckerberg has stated before that “We’re [Facebook] going to prepare for the future by investing aggressively in it,”. Growth isn’t guaranteed, to counter that, Zuckerberg and other effective teams invest in the future. They plan out a course for the next several years, and make efforts to stay consistent.

A good team also has to remain transparent with their roadmap. Again, consider Facebook. Zuckerberg welcomes criticism and suggestions from everyone on the team. It’s important to note that this isn’t just eye service either. The company’s roadmap for success is shared with everyone, not just top level executives. It’s also not set in stone, in order to accommodate for all of the unknown variables that exist in the market. As you can see, the most successful teams have strong, detailed road maps that they use to define each step leading to success. In doing so they are able to realistically map out goals and hold themselves accountable.  


Go FB Live With Your Business!

Facebook Live is an incredible tool that allows users to connect to their friends instantaneously and ephemerally, but it can be hard to think of an adequate use for it in terms of your business. However, not only is Facebook Live workable with your business model, but it’ll allow you to build personal relationships with your followers and boost your sales by responding to them directly.

For example, you could gather all the comments and questions that people have left you recently and address them live on a particular day once a week. This way people know to tune in ahead of time and if they ask a question beforehand, they’ll get the added bonus of hearing you mention them live.

You can also use it to go behind the scenes at your business and introduce people to your employees and practices. This makes you seem open and super inviting, qualities that people love to support. The more “real” you seem, the more people will want to support you, because you seem more like a friend and less like a salesperson.

Finally, you can of course use Facebook live to sell things, as long as you do it in a way that seems fun and enjoyable. Use it to promote an upcoming event, so that the people tuning in get first knowledge of when it is, or tease new products and provide a first look at them in depth. Give people real tangible reasons to watch your videos and you’re page will take off!

Algae: Superfood Or Health Threat?

Beverages that provide substantial nourishment and energy are becoming increasingly popular in our every busier lives. The most popular among the is the blue algae latte, a new form of superfood being recommended by both fitness specialists and wellness influencers alike. Made using the blue-green algae called spirulina, the drink is a top seller in various cafes around the country. Other forms of blue algae latte made using chlorella or Blue Majik have also gained significant popularity due to its similarities with spirulina. While the medical community welcomed these algae strains with open arms, they also received some negative press, due to the fact that the drink was responsible for people falling ill after they consumed Soylent bars.

According to Dr. Edward Group, who has spent more than 5 years researching on algae and

its effects, there are thousands of varieties of algae, with the most popular variants being spirulina, AFA and chlorella. All these variants of algae come loaded with a high concentration of nutrients including protein, iron, potassium, calcium, zinc and vitamins which make it an ideal ingredient for food manufacturers. Algae can also help in flushing out toxins from the body and keep one safe from diseases.

But like all things, algae has some negative aspects too. According to Dr Group, most types of algae found around the world are contaminated with heavy metals like mercury, lead or arsenic, which makes them dangerous. The major reason behind contamination are manufacturers, who add filler to algae when it is used to make different products.

According to Dr Group, one just needs to be aware of the source of the algae to prevent issues. He also recommends sticking with varieties that are organic, non-GMO and gluten free, and to also check out the brand’s website to check the source of their algae produce.