Health and Fitness

How to Go Vegetarian the Healthy Way

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Get Healthy

How to Go Vegetarian the Healthy Way

Get Healthy and Fit…

Listen to your body and (try) maintain a stress-free life…

FAVIOLA VALENCIA, THE CEO HUSTLER

THANKS TO BLOG CONTRIBUTOR SHEILA OLSON

Eating a vegetarian diet comes with many benefits: It reduces harm to the environment, cuts down on animal cruelty, and promotes health in the body, to name a few. However, while many people think that going vegetarian will automatically help them lose weight and live healthier, the vegetarian diet is much more than simply not eating meat. In order to lose weight safely and maintain your health, you have to make sure you are still getting the nutrition your body needs. Here are some essential tips for those who are considering the vegetarian lifestyle.

 

Cut Calories Wisely

 

No matter what kind of diet you do, eating fewer calories than you burn is how you lose weight. While it can be tempting to want to lose weight as fast as possible, it’s important that you do it gradually. Otherwise, you’ll be starving your body of the nutrition it needs; not only is this unhealthy, but it will make it more difficult to manage your weight once it’s down. Set a goal of losing no more than two pounds a week, which generally requires a deficit of 1,000 calories a day. You can also aid your weight loss by adding exercise to your routine. Be sure to consult your doctor to make sure your diet plan is safe for you to take on.

 

During your diet, there may be times when you feel hungrier than usual. Plexus offers Slim Drinks that are great as meal supplements or snacks, such as the Slim Hunger Control and Slim Microbiome Activating. These drinks are completely vegetarian, and they can help you feel more full while fostering your weight-loss goals and supporting your glucose metabolism.

 

Choose Healthy Carbs

 

Many who are trying to lose weight on a vegetarian diet often get tripped up by carbohydrates. If you simply eat more pasta, cereals, chips, and other processed carbs in the absence of meat, however, you won’t lose weight; actually, you’ll probably gain weight. Your calories should consist of no more than 40 percent carbs each day. Limit the amount of bread and pasta you eat and opt for whole-grain when possible. Try to get the bulk of your carbs from vegetables and fruits like kale, spinach, bananas, apples, and carrots.

“Class aptent taciti sociosqu ad litora per conubia nostra, per inceptos himenaeos .Aenean non turpis vitae ligula tristique sagitt isras varius erat pulvinar eros pretium”

Get Your Protein

When you live a vegetarian lifestyle, you have to make sure you eat enough protein in your diet. In fact, 30 to 40 percent of your daily caloric intake should be protein. While meat is a primary source of protein, there are more than enough vegetarian sources. For instance, chickpeas, quinoa, beans, lentils, tofu, and tempeh are common vegetarian foods that provide protein — and they can be included in a wide variety of dishes.

Choose Healthy Fats

Finally, it’s essential to make healthy fats a part of your diet. As with protein and carbs, how much fat you should eat depends on your body size and type. As a general rule of thumb, about 20 to 35 percent of your calories should consist of fats each day. Whatever kind of diet you follow, good fats are preferred over bad ones, and there are many ways to get good fats on a vegetarian diet. Avocado is one of the best sources, and it’s also one of the most popular among vegetarians. Other sources of healthy fats are oils, seeds, olives, flaxseed, and cheese.

If you’re going vegetarian, it’s important to ensure you’re getting the proper nutrition you need to remain healthy. Remember to cut your daily caloric intake gradually so that you can stay healthy and maintain your weight once you reach your goal. Look into all the good sources of protein, carbs, and fats so that you can form your meals and snacks around them. The vegetarian lifestyle can be very beneficial if you approach it mindfully.

Photo Credit: Pexels

Entrepreneurship

Your Voice; Keeping it Healthy

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If you work as an Interpreter, Dispatcher or even in a call center, your job depends on your “voice”, and you are considered an occupational voice user.
Meaning, you are “The Voice” and that is your tool and the most valuable tool you have in order to convey and get your job done.
So, whether your an Interpreter, Conference Interpreter, Dispatcher, or work in a call center, or as a scheduler, your voice is your only link with the customer, correct?
So, it’s important that you take care of your voice and that you maintain a healthy voice in order to get the job done.

Because just as neat professional attire is essential for face-to-face interactions, having a clear voice is essential for your day-to-day business operations.
A hoarse voice from an Interpreter, or call center agent (CCA), dispatcher carries the same negative impression as a worn-out outfit and can detract from building credibility and or doing your job the right way, do you agree?

 

Little Story: A few years back I was doing a Conference appointment for the State, I actually had a team interpreter (who was sick) and was coughing up a storm.  Having a sick interpreter onsite who’s unable to do his/her job (use their voice to speak) not only did it affect the overall assignment, but it was a major distraction and also put on more stress on me, because I had to complete the job myself because my partner was sick with laryngitis.

 

So a healthy voice is crucial, but because you are constantly talking and using your voice to do your job and if you don’t take care of your voice, you are at risk for damaging your voice and developing hoarseness.

 

A 2002 study on voice problems among CCAs reported voice problems in 31 percent of CCAs, with several negative outcomes, including:

  • Increased sick days
  • Fewer calls per hour
  • More breaks away from the phone
  • Needing to repeat themselves
  • Needing to force the voice out

Overall, Interpreters, Dispatchers, CCAs with voice problems are bad not only for the CCAs, Interpreters, Dispatchers, Schedulers, and those who use their Voice to work but at the end of the day it’s bad for business.

I’ve learned from some Voice experts who now think that voice problem is a form of repetitive motion injury because the vocal cords are being injured by overuse, similar to the way data entry personnel may develop carpal tunnel syndrome.

Did you know that when we talk, the vocal cords vibrate about 200 times a second for women and about half that for men? That can add up to more than a million cycles of vibration during a workday at a call center causing vocal injury this is also true for singers, interpreters, dispatchers, call centers, etc.

 

As a professional conference interpreter who’s constantly working and who uses her voice to work, it is so important to take care of your voice!

True Story: About 4 years ago (I was a major workaholic) 🤔😊working all day, every day and would not take breaks in between and didn’t like working with other colleagues (I had bad experiences with other agency interpreters), so I was working for a whole straight month non-stop during the winter months and around November while working at a conference my Voice literally starting squeaking, I could NOT Speak, my voice started sounding horsy like, my chest started to hurt, my throat was just feeling horrible, I started to sweat, got dizzy and literally passed out! Apparently, I had walking pneumonia and laryngitis and was in the hospital! I failed to listen to my body, I was just so excited about the work, I love what I do and was just “Go-go-go” non-stop that my body finally gave out in the middle of an assignment!  This little scenario ended up costing me months being out of work until I was able to get my Voice back and recuperate from this horrible experience!

So yes, dear interpreters, dispatchers, CCAs, Schedulers and all of you who use your work to fulfill your responsibilities TAKE CARE OF YOUR “VOICE”!

Here are some recommendations and things that I do and have done so since this episode.

Posture

Taking frequent breaks and being able to move around is so important because it reduces the tension in your body and will prevent you from having other joint/muscle problems.

Breaks

Taking frequent breaks will give your voice muscle a rest, so try to rest your voice – meaning no talking, or drinking cold drinks.

Voice Pacing

Voice scientists advise those who use their Voice to work “to think of voice pacing on three levels:

  • Breaks within phone calls
  • Breaks between phone calls during the workday
  • Breaks between workdays”

Tips

Besides posture, breaks, and vocal pacing, you must also practice good voice hygiene. These tips have helped me keep the throat moist and free from irritation so that my vocal cords are less likely to be injured:

  • Drinking lots of (room temperature) water (or non-caffeinated liquid) during the day.
  • Keep water with you at all times.
  • Avoid caffeine and alcohol, which are drying to the throat.
  • Avoid excess coughing and throat clearing.
  • Don’t smoke! Smoking causes irritation and can lead to cancer and other health-related problems.
  • Don’t work if you have a hoarse voice due to a cold or upper respiratory infection.
  • Seek medical attention to manage any medical conditions that can cause throat irritation including acid reflux, postnasal drainage, allergies, asthma, and endocrine conditions, etc.
  • Avoid dry interior climates
  • Avoid high-risk areas they are known to cause damage to your voice.
  • Eat good and moist meals and avoid spicy foods, they cause acid reflux or GERD
  • Use a humidifier in your room or home, especially in dry climates.
  • Avoid mouthwash (it contains alcohol), if you need to gargle use lukewarm saltwater
  • Take vitamins or eat fruits and vegetables that are high in vitamins, A, E, and C
  • Drink lemon tea with honey (instead of  coffee)
  • I made my own paste that I add to my teas and helps with phlegm and it also has helped me from getting sick; it includes:
    • Ginger
    • Honey
    • Coconut oil
    • Pepper, etc…I will include the paste recipe in my next food meal article.

Get Help Early; Listen to Your Body

Seek medical attention early don’t wait until you have lost your voice to seek medical help.

Pay attention to the signs that your voice is getting tired such as– dry throat, raw or tired feeling in the throat, increased mucus in the throat, feeling like talking takes more effort, feeling throat strain — in addition to a raspy or hoarse voice.NIDCD-TakingCareOfYourVoice-Figure1

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Entrepreneurship

Start and Grow Your Biz With Me

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Entrepreneur Boot Camp Guide

Start and Grow Your Biz With Me!

If you are like many aspiring entrepreneurs who have a special skill or product or service and want to Start Their Own Business, then you need this!

 

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Also, when you Join My Entrepreneurs Cafe Exclusive Members Club you will get “All the Bells and Whistles”, everything you need to know about Starting and Growing your Biz!​

Interpreter and Business Owner

Why Work With Me

Well, you see I love to research and do my due diligence on everything I do before I buy, or promote… So, all those “FREE” webinars, training, tutorials, etc that you have attended in order to Start, Grow, Social Media Help, etc… Most likely, I’ve already attended, tested and tried and I know which ones work and which ones don’t!

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Are You Ready to #BossupandRise and ready to Invest in You and Ready to Start Your #InterpretingCareer or Ready to Start Your #Business the right way?

 

Sign Up for my Exclusive Workshops www.faviolavalencia.com/entrepreneurship or if you are ready to Get Trained and Interested in my 1:1 coaching programs, then check this out! www.theceohustler.com or my Group Trainings www.BossupandRise.com

Entrepreneurship

Entrepreneur Cafe Members Club

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Entrepreneur Cafe

Ready to Start & Grow Your Business?

How would you like to have access to downloadable templates, or how about having a Go-to-Place were you can get all the 411 for your Start-Up Biz or to help you Grow Your Biz.  Or better yet, tips and information used to build a business…

 

Well, let me tell you that you no longer have to “wish it” because I have just the place for you…

 

Faviola Valencia Elite Services 4 You is proud to present to you with this Exclusive Members Club; Entrepreneur Cafe … Yes, a group for Entrepreneurs and Business Owners just like you – “Entrepreneur Cafe Members Group!

 

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Entrepreneur boot camp

Entrepreneur, Trainer, Business Coach & former CEO

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So, quickly About Me: I have both business and bilingual skills…I started at a very young age helping my father with his business, I also helped friends and family communicate (Interpreter)…So, in 2000 I decided to venture off and Start My Own Biz because thanks to my “language skills” it allowed me to start your my own language interpreting business, for that matter a Corporate Million dollar business… YES – My Own Corporate Business!!!

 

So, now I want to HELP YOU achieve your goals and dreams!

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If You’re Ready to #BossupandRise and ready to Invest in You and Ready to Start Your #InterpretingCareer or Ready to Start Your #Business the right way?

 

Sign Up for my Exclusive Workshops www.faviolavalencia.com/entrepreneurship or if you are ready to Get Trained and Interested in my 1:1 coaching programs, then check this out! www.theceohustler.com or my Group Trainings www.BossupandRise.com

Entrepreneurship

Need Bizzz Help?!

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Start Your Own Business_Cover

Need Bizzz Help?!

Happy Dayyyyyy!

Well, I’m just touching base with all my #blogfollowers #BizRockstars because you’re a valued member of my Blog Community!

I‘ve had the pleasure of helping fellow business owners for the last 18 years.

By providing them with the necessary tools and training of my proven strategies on “what to and what not to do” in order to attract their dream clients and help them start and grow their business.

In fact, 1000s of my #entrepreneurrockstars have been very successful with my training that many of them have now started their own business, and have also started their professional interpreting career! So, this stuff just works!

If you have a passion for business then now is the best time to be in business.

What are you currently trying to do; start your own business, grow your business, become an Interpreter, sell your services and or products?

Are you looking to launch your business? Or are you looking to grow your business?

I am here to help and support you.

Interested in a FREE 45 min Boss Up and Rise Call, well I’m happy to jump on a quick call and help you with your goals.

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#KeepMovingForward

#NeverGiveUp

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Helping You Boss Up and Rise
Podcast Episodes

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Health and Fitness

Ending The Keto diet Routine – could It Be Necessary?

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Health is number one

total tone dietA caloric cycling program. It isn’t a diet so much as a system for the right way to eat your day permits your body to burn fat more effectively. All at the same time boosting your metabolism nearly a level where it’s capable of keeping over pounds for good.

An excellent low carb ketogenic weight loss program is called the cyclical ketogenic diet. Diet regime breaks over the amount of protein, carbs, and fat into is actually called macros. These Total Tone macros help you distribute just how much of each source of calories anyone eats accurate amount every single meal. An efficient breakdown for calories from protein, carbs, and fat is a 65% fat, 30% protein, 5% carbohydrates ratio.

Justification the eating habits are called a cyclical ketogenic diet is really because we spend 5 times per week doing a poor carb phase and then your next 2 days is a higher carb, or carb up, phase.

It is undoubtedly important to locate people are generally losing the burden. If any of your loved one’s members or friends one more overweight, attempt and encourage the join one. One gets encouraged more if you could have another person by your side doing the ditto ketogenic weight loss. You will have a company with diet and times if you need to exercise. It may feel tiring to exercise on your own, however, if you have somebody to encourage you; observing do it fast and finish the fat reduction plan.

Alternatively, enthusiastic about a lifestyle problem; you rush in after work grab whatever is to give and rush out again without eating a proper nutritious course. Do you sit down from day to night in a dentist’s office or hate taking exercise? All these things can benefit a gradual increase in weight.

Exercise ketogenic Diet will be the only route to health and fitness that virtually every doctor in the field of agrees from. Exercise is safe, effective, and brings many more benefits to the lives than diets or drugs ever will without help. Exercise is fun, invigorating, motivating along with the single most effective way to increase our life and well-being!

Read about various low-carb diets and then zero in on specific. Avoid drastic diet plans that permit no vegetables or fruit – getting rid of fiber surely not healthy and obviously boring! Just how can long is it possible to eat meat, day in and day trip?

What the post-workout feast? This is the time to replenish the glycogen stores in your muscles. Soon after a hard weight works out there is often a “window of opportunity” inside the muscle cell when insulin sensitivity can be extremely high as well as the body is most receptive to nutrient absorption. So, at you must 65-100 grams (35-70 grams for women) of fast-absorbing liquid carbohydrates (maltodextrin, dextrose, or sucrose).

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