Health and productivity are essential to an entrepreneur's potential for growth. Without these good habits, your business will suffer and so will you.

There's a plethora of content on the internet to wade through about how to achieve well-being at work, but if you focus on just a few key things, you can reap big results.

Here are four habits to let go of in the quest to improve your health and productivity:

1. Consuming too much information

We live in the golden age of information. Anything you want to know, find or learn can happen through the magic of a 15-second Google search.

I can learn the basic step pattern for salsa dancing, but I can also become overwhelmed with the countless salsa videos at my disposal.

The big glaring problem with this wealth of information is that the abundance of it starts to overwhelm me. What's right and wrong? Which diet to choose? Which ad campaign to run? Which email service to use? Which sales strategy to implement? Which workout regimen to follow? How to lose weight the fastest? And on and on.

It's great to have this information, but the excess of information becomes counterproductive because it leads to analysis from paralysis. Information overload is in full effect, and the more information and decisions presented to you, the more likely nothing gets chosen and started.

Find just enough information, pick a plan and leave everything else out. Otherwise, you'll jump from program to program with your fitness and try the next shiny object each week in business.

All diets can potentially work. All business strategies and tactics can work. The key is to stick with the plan, follow it and give the process time to work out. Your most important step is to find a plan that acknowledges and meshes with your personality and skills, and then get started.

2. Trying to do everything yourself

You can't succeed in this world alone. This leads to burnout, which affects your health and business.

Seek help when you need it. It's better for your business to let someone take over jobs and tasks that don't fit your strengths. This frees up more time to focus on your strengths, which leads to better productivity overall and an improved bottom line.

It's better to let someone take over your fitness and nutrition than to continually guess and jump from program to program but still not get anywhere meaningful with your progress in the long run.

Marvin Gaye had a team of songwriters and producers to bring out the best of him for the Let's Get It On album. Steve Jobs had a talented team at Apple. Even the Avengers couldn't save the world until they came together as a unit.

Don't waste time trying to do and be everything.

3. Trying to be a perfectionist

Labeling yourself as a perfectionist and not taking action until it's right is nothing more than procrastination and fear talking.

In business, if you wait for the perfect moment, you're too late the competition has the leg up on you. In fitness, if you wait for the perfect moment, those desired pounds lost and dream body are still waiting to happen. Building a million-dollar business and body requires more than just planning, it requires action (imperfection action is better than no action).

Don't miss the big picture when you're trying to improve your health and productivity. The main point is to get started. Perfectionists waste time over-analyzing all the small details that don't play a pivotal role in the outcome. The perfect moment to start is now.

4. Not creating systems

Life is chaotic and can quickly become overwhelming, which is why creating systems is critical to succeeding in business and fitness.

Systems help you not rely on willpower (a fleeting asset). With systems, you can automate the everyday mundane tasks so you can focus on your tougher tasks of the day, rather than waste unnecessary energy.

Struggle with what to eat? Use a catering service for lunch because that's your busiest work time and the most tempting time to fall off your healthy regimen.

When you create this system for your nutrition, you're freeing up your brain power for big decisions in your business. Plan your morning, afternoon and evening work slots while setting assigned times designated for email and administrative tasks.

Julian Hayes II is a health and fitness coach.

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These 4 things are holding you back - Chicago Tribune

Red wine is perhaps the most widely praisedalcoholic beverage for its health benefits.Regularly consumed in moderation as part of a healhty Mediterranean diet, red wine is made from grapes that are high in antioxidants and polyphenols, which are known have cancer-fighting and longevity benefits.

In a new study conducted by Virginia Tech researchers, it was discovered that a compound found in red wine called resveratrol has the power to help keep the brain young and healthy. Resveratrol is anaturally-occurring compound inraspberries, pomegranates, blueberries, mulberries, raw cacao, dark chocolate and the skin ofgrapes, whichhas been shown to protect against the age-related breakdown ofmuscle fibers and connections between synapses in the brain.

To examine the effects of resveratrol, the researchers took two year-old mice (considered to be old in mouse years) and treated them with resveratrol for a period of one year. The researchers specifically looked at the effects of the resveratrol on synapses associated with voluntary movement, called neuromuscular junctions (NMJ), which carry motor commands flowingfrom neurons within the spinal cord towardthe muscles.

In a previous study, researchersdiscovered that a low-calorie diet and exercise helped protect NMJsynapses frombreaking down during the aging process. The mice that were treated with resveratrol had more youthful NMJsynapses compared to two-year-old mice that didnt receive treatment, showing similar effects to that of how diet and exercise benefited the youthfulness of NMJsynapses.

Theres just one big downside to this new discovery: humans cant get the same neuroprotective benefits as the mice did in this particular study just by deciding to make red wine a part of their healthy diet. Red wine contains such small amounts of resveratrol that theres no way to drink enough of it safely to get the benefits that were seen in mice, withprevious research on the effects of resveratrol in human subjects showing no significant benefits.

The next step for the researchers is to dive deeper into examining the mechanics of howresveratrol protects NMJ synapses. Once this is known, either modifications can be made to resveratrol, or the researchers can work on identifyingcompounds that have similar or better neuroprotective benefits.

This doesnt necessarily mean red wine has nothing to offer and that it should be given up altogether. If you enjoy drinking red wine in moderation, theres no reason to stop unless your doctor tells you so.

FollowingtheMediterranean Diet, women can enjoy one glass of red wine a day while men can have up to two glasses a day. So pour yourself a glass, breathe in the aromas, take a sip and dont forget to maintain a healthy diet overall because the bigger picture is what really counts.

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Photo Credit: Thinkstock

Disclaimer: The views expressed above are solely those of the author and may not reflect those of Care2, Inc., its employees or advertisers.

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Red Wine Compound Benefits Brain Health, But There's a Downside - Care2.com

COLORADO SPRINGS -

Many people remember hearing that they shouldn't eat eggs because they contain too much cholesterol.

According to Kristin Kirkpatrick, RD, of Cleveland Clinic, eggs may have, unfairly, gotten a bad reputation in the past.

"There is no longer this strong link that we once thought there was of cholesterol in the diet linking with cholesterol in our body,? said Kirkpatrick.? And so once that was taken away we could actually, kind of, take the veil off and look at some of the real benefits of eggs."

Kirkpatrick said today we have strong evidence that folks can safely have one egg every day if they choose.

"Eggs do have a lot of benefits,"said Kirkpatrick. "They have a vitamin called choline in it and choline we know is really important for health, and we also know that individuals who have fatty liver disease, they?re more likely to progress with that disease if they have low levels of choline."

Kirkpatrick said eggs also have minerals like iodine and selenium, which are not always easy to find in the standard American diet.

While egg whites are chock-full of vitamins, the yolks are okay to eat too. Kirkpatrick said egg yolks are a good source of vitamin A and D.

Eggs are also great because they're not difficult to prepare. Scrambled eggs are easy to make and hard boiled eggs are easy to transport on the go - just make sure they are cooked fully to avoid food borne illness

But Kirkpatrick said folks don?t have to save all of their eggs for breakfast.

"For dinner a lot of times, frittatas are a great option,? said Kirkpatrick. ?It?s a great option because with a lot of frittatas you add a bunch of vegetables - so chopped red peppers and onions and garlic and things like that - and it?s really yummy and you can actually pick up a frittata like a piece of pizza."

Kirkpatrick said that like any food, moderation is key. She recommends eating no more than one a day and no more than five per week.

She also cautions folks about egg salad,because even though it contains eggs, it also has other ingredients, such as mayonnaise, which are not healthy.

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Your Healthy Family: Eat those left over Easter Eggs - KOAA.com Colorado Springs and Pueblo News

Cape Town - Local actress Nicole Bessick and TV presenter Jade Hbner are set to face off in the boxing ring for charity.

Nicole has been training hard, and has dedicated herself to training just like a professional boxer. She has lost 10 kilograms in the last month and a half and is feeling and looking healthier than ever.

The fight is taking place in Cape Town on June, 10 and will be hosted by actor and presenter, Siv Ngesi.

The purpose of the celebrity fight is to raise awareness around the bullying epidemic in South Africa, and encourage South Africans to start talking about this important issue.

Here's what Nicole had to say:

How have you been preparing mentally and physically for the fight? It's been tough, especially given that I'm preparing for the fight from the other side of the country. I live in Johannesburg whilst my coach, Bruce Benjamin, lives in Cape Town. Maintaining a steady training regime is hard, especially with the distance and our conflicting schedules, but he really is the best in the biz. As concerns the physical element, he flies in every weekend to keep my boxing up to speed. As concerns the mental element, he's just a call away should I need an ear or a shoulder.

How did you get into boxing? At the beginning, boxing formed part of my training regime only insofar as keeping fit goes. We incorporated boxing into my workouts in small increments. I took quite a liking to the sport and we started incorporating it into my workouts more and more. I never intended to box competitively, but Bruce was adamant that I could hold my own in a ring... especially after I chipped a piece of his tooth with my left hook at one training session hahahaha.

Have you always been athletic? Yes. I was a figure skater for 10 years. Started when I was 3 years old, and went on to represent my province at the age of 8, and my country at the age of 10.

You lost 10kgs in the past month, how did you accomplish this? Cardio, resistance training and boxing here and there.

Tell us about your training and diet regime My diet consisted of lots of white proteins and healthy veg. I eat about 6-7 meals per day and train 5 times a week.

Why is it important for you to be involved in the campaign against bullying in SA? This cause hits close to home. I was bullied for 12 years. Literally every single day... for 12 years. From my experience, no bully is simply malicious... nine times out of ten, bullies are children who are going through the most at home, and don't know how to grapple with or channel what they're experiencing at home. They get to school and end up taking those frustrations or unhappiness out on other kids.

I firmly believe that had my bullies engaged in some sort of combat training... I would never have been bullied. Boxing, first and foremost, teaches you discipline. Secondly, it teaches you how to understand emotions you may be feeling, and thirdly, how to channel what you're feeling, safely. You're so much calmer after training. Boxing centers you in ways you can't imagine!

Most importantly boxing teaches you to be mindful and have an understanding of not only your body, but of your opponent's too. You're constantly needing to understand their headspace, their intentions, their motions... Perhaps had I trained when I was a kid, I would have never been a victim of bullying. I would have known and understood where my bully's emotions were coming from, may not have internalized their actions in the ways that I did, and most importantly, would have been able to shake it off.

After the fight, will you continue to train? Absolutely! But maybe only like a week after my fight. Really craving a cheeseburger! Think a good week of stuffing my face is in order!

Originally posted here:
We chat to Nicole Bessick about prepping for her celeb boxing match - Channel 24

With so many diets to choose from, its often hard to determine which ones are good, which are bad and which are just down-right ugly. Heres what you need to know about some of todays most popular diet trends:

What is it? Prescribed in the 1920s as a treatment for epilepsy, this very low-carb, high-fat diet forces the body to use fat instead of carbohydrate for energy ketosis to reduce seizures.

Pros: Outside of some improvement in lab values, almost none when used for weight-loss purposes.

Cons: Carbohydrate intake is severely restricted to less than 5 percent of daily calories. Virtually eliminates all fruits, vegetables, whole grains, beans and legumes. Impossible to meet nutritional needs without a heavy dose of vitamin and mineral supplements.

Bottom line: A diet prescribed to treat a medical condition should never be used for weight-loss purposes. Health improvements seen in ketosis occur any time the diet is dramatically changed and calorie intake significantly reduced, so dont believe this is a keto-specific effect.

What is it? No sugar, artificial sweeteners, dairy, grains, legumes (including peanuts and peanut butter) or alcohol for 30 days. Aims to heal the body from inflammation caused by these foods. If you slip up, you start the 30 day cycle all over again.

Pros: Plenty of fruits and vegetables. Calorie counting and weighing are discouraged to shift focus to healthy eating benefits outside of weight loss.

Cons: Lifestyle must be completely altered to accommodate this diet. No long-term maintenance plan for keeping the weight off (or so-called inflammation away) after the 30 days.

Bottom line: 30 days is not nearly enough time to make you healthy or change your lifestyle. This diet is restrictive to the extreme and what happens when the 30 days are over?

What is it? Sometimes referred to as the 5:2 diet or more generally known as intermittent fasting. For this diet calories are restricted for two days (around 500-600 calories) and normal eating is allowed on the other five days. The idea is to trick the body into thinking it is experiencing famine, which will switch it from storing fat to burning it.

Pros: Im hard-pressed to find them.

Cons: Little guidance for what or how to eat, particularly on non-fasting days. Severely and unnaturally restricts intake for short periods of time. Eating patterns like this are strongly correlated with a higher BMI and greater body fat mass.

Bottom line: Restriction and deprivation will always result in overeating later. Always.

What is it? Proponents say eat like our cavemen ancestors to be healthy because our reliance on todays highly processed, convenience food is to blame for all health problems.

Pros: Packaged, convenience foods are eliminated. Focus is on whole foods such as plants and lean meats.

Cons: Two entire food groups are missingwhole grains and dairy. Open meals allow you to cheat as often as needed.

Bottom line: We dont hunt, fish or gather our food the way we did in Paleolithic times, and there is literally no food available today that even closely resembles what was eaten 10,000 years ago. Any diet that recommends cheating or allows you to nosh on cinnamon rolls, fudge and other junk food disguised with a healthy-sounding title is fooling you.

The diets above are the verb sense of the word short term, quick fix, extreme ways of eating with restriction and elimination at the core. They dont address the root of our eating and food issues. In contrast, the diets below are the noun sense long-term, sustainable ways of living without deprivation.

What is it? Dietary Approaches to Stop Hypertension (DASH) was originally created to treat and prevent heart disease. Focuses on balance, moderation and nutritious foods.

Pros: Responsibly limits red meat, sodium, high-fat and high-sugar treats. Promotes consumption of fruits, vegetables, whole grains, lean proteins, healthy fats, nuts and legumes. Slowly evolves diet over time. No off-limit foods. Is a natural, moderate and sensible approach to address health and weight concerns.

Cons: Eating out can be difficult due to typical large, heavily salted and high-fat restaurant choices.

Bottom line: Weight loss is a common side effect of eating a well-balanced, nutritious and natural diet like this one. This way of eating is sustainable you can healthfully follow these guidelines forever.

What is it? Based on the diet and lifestyle practices of those living in the Mediterranean region. These people tend to live long, healthful lives and its widely accepted that their diet and active lifestyle play a key role.

Pros: Fresh produce, whole grains, fish, legumes, nuts and other healthy fats form the base of each meal. Alcohol is consumed only in moderation. Red meats and sweets are reserved for special occasions and eaten in small amounts. Calorie intake is based on physical hunger and activity level.

Cons: None. Many restaurants have Mediterranean options and paired with a large salad or side of veggies, youll be just fine!

Bottom line: Of all the healthful ways of eating, this is one of the best. Its sustainable, based on intuitive principles, with whole, nutritious foods at its core.

While there is no one diet or way of eating that is right for everyone, any diet that restricts, deprives or otherwise approaches eating in an unnatural way should not be followed. Living a healthy lifestyle doesnt require cheating, isnt determined by a specific number of days or calories, nor should it be focused too heavily on one nutrient over another. A healthful diet is balanced and hunger-based and complimented by regular physical activity and appropriate self-care.

2 large bell peppers, any color, seeded and thinly sliced

1 medium sweet potato, peeled and thinly sliced into strips

1 large Portobello mushroom, sliced

1 medium jalapeno, seeded, thinly sliced

2-3 Tbsp. fajita seasoning

8 flour or corn tortillas

Suggested toppings: salsa, avocado, shredded cheese*

In large skillet over medium heat, add oil, garlic, peppers and onion. Saut 5 minutes. Add sweet potato, mushroom and jalapeno. Cook until veggies are soft, not mushy. Add fajita seasoning. Mix to combine. Remove from heat.

To serve: place spinach on tortilla and top with fajita veggie mixture. Finish with desired toppings.

Nutrition analysis per two fajita serving: 350 calories, 11 g fat, 10 g protein, 54 g carbohydrate, 5 g fiber, 430 mg sodium

*Suggested toppings not included in nutrition analysis

lb. dry pasta (rotini, penne or farfalle)

1 red bell pepper, chopped

cup green olives, drained and sliced

Cook pasta according to package directions. In small jar with lid, combine dressing ingredients. Shake to combine, set aside. In a large bowl, combine cooked pasta and remaining ingredients with enough dressing to coat lightly. Toss. Reserve remaining dressing. Refrigerate one to two hours before serving, if possible. Add remaining dressing, toss and serve.

Nutrition analysis per serving: 460 calories, 24 g fat, 12 g protein, 47 g carbohydrate, 1 g fiber, 390 mg sodium

Marisa Pruitt is a Gundersen Health System registered dietitian.

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Four diet trends that need to stop; two that need to start - La Crosse Tribune

While most people are thinking about their weight when they embark on a new diet, Australian researchers have discovered one particular diet could be affecting more than just our waistline.

Researchers from the Queensland University of Technology and the University of Southern Queensland have found a link between high-fat diets and the onset of osteoarthritis.

Professor Yin Xiao, who lead the research team, said diets high in saturated fats and simple carbohydrates produced osteoarthritic-like changes in the knee.

These high-fat and simple-carbohydrates diets have become more common in recent years thanks to Aussies indulging in more junk food on a regular basis.

Fad diets like the Atkins diet, which encourage foods high in saturated fat and low in carbohydrates have also become popular.

Our findings suggest that its not wear and tear but diet that has a lot to do with the onset of osteoarthritis, Professor Xiao said, reports Medical News Today.

Saturated fatty acid deposits in the cartilage change its metabolism and weaken the cartilage, making it more prone to damage.

This would, in turn, lead to osteoarthritic pain from the loss of the cushioning effect of cartilage. We also found changes in the bone under the cartilage on a diet rich in saturated fat.

Over 2 million Australians are living with osteoarthritis the most common form of the disease.

Experts recommend a diet low in saturated fats and high in monounsaturated fats, like those found in canola oil, olive oil, peanut oil, nuts, seeds, and avocados, for good overall health.

Past studies have also found that complex carbohydrates, such as those found in green vegetables, wholegrain foods, and legumes are best for weight management and energy levels.

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Study finds osteoarthritis linked to this popular diet - Starts at 60

Diet can protect against type 1 diabetes Nature.com Type 1 diabetes (T1D) is an autoimmune disease with a strong genetic basis, but a progressive rise in its incidence indicates that environmental factors also contribute to the disease. Now, Mario et al. report that mice fed diets that release high ...

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Diet can protect against type 1 diabetes - Nature.com

Giant sloth was vegetarian: Diet of fossil megatherium decoded ... Science Daily Scientists have examined the diet of the extinct Giant Sloth Megatherium. Based on analyses of the collagen in the fossil bones, the researchers concluded in ... and more »

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Giant sloth was vegetarian: Diet of fossil megatherium decoded ... - Science Daily

Several roundabouts and other improvements are planned along Range Line Road to make it safer and more pedestrian friendly. (Screenshot)

With more cars on the roads, some cities decide to create additional lanes on certain streets. The City of Carmel is planning to do the opposite. With more than 20,000 cars traveling on Range Line Road daily and more coming in the future as new office buildings are under construction Carmel is putting put Range Line on a diet by eliminating lanes and creating a center median.

Carmel Mayor Jim Brainard said the city will spend $13.4 million on the complete transformation of Range Line Road between Main Street and Executive Drive. It also includes new roundabouts, bike paths and more.

IMPROVING SAFETY

Brainard said traffic medians help slow traffic and reduce head-on collisions. He often refers to the center-turn lane on parts of Range Line Road as the suicide lane because cars in both directions can turn left there.

And while fewer lanes might mean slower speeds, Brainard said the city will remove traffic lights and install more roundabouts so cars spend less time waiting at red lights.

When you add more lanes, all were really doing in our opinion is building a larger parking lot, he said. Under this plan, cars will be going slower even though theyll be flowing just as fast if not faster because of the wait time at intersections.

Brainard said similar road diet projects throughout the country resulted in an 88 percent reduction in accidents with injury because of slower driving speeds, safer pedestrian paths and the increased safety of roundabouts.

Carmel Mayor Jim Brainard presents details about the Range Line Road diet during an April 17 press conference. (Photo by Adam Aasen)

BEAUTIFYING THE AREA

Brainard said Range Line Road is already an important corridor, so its important to beautify the street, which will help turn it into a hub of economic activity for local merchants. Brainard said there will be lots of trees planted, but they likely wont obstruct views of traffic. Public art also is part of the plan. The additions can be placed in landscaped medians to create a scenic drive. There will be wider pedestrian paths with trees and other planters as a buffer for cyclists.

In addition, Brainard said overhanging wires from traffic lights are unsightly, so its nice to replace them with new roundabouts at Executive Drive, City Center Drive and 4th Street. A new roundabout opened in late 2016 at Carmel Drive, and new roundabouts also will be added at Medical Drive and 116th Street, although that is south of the road diet project. The next planned roundabout is for City Center Drive, with construction starting after April 24 and lasting until July 1. Brainard said it will be complete before the citys annual Fourth of July parade.

All of the roundabouts will have two lanes.

PEDESTRIAN-FRIENDLY ENVIRONMENT

Not all of the sidewalks connect along Range Line Road, and in some places there is no bike lane or sidewalk, making it difficult for runners, cyclists and pedestrians to traverse the road. The city will add 8-foot-wide mixed used paths and cycle tracks on the east side with a physical barrier to protect cyclists, likely planters with flowers. The cycle tracks will be specially marked and made of special material for speedy yet safe commutes for cyclists.

With the elimination of traffic lights, pedestrians and cyclists can no longer wait until a red or green light to cross an intersection. As a result, the city will build mid-block pedestrian crosswalks to enhance the pedestrian experience. They will be similar to what is done at Clay Terrace with a raised surface and a motion-activated crossing light so motorists can either slow down or come to a stop to allow pedestrians to cross. Brainard also noted that medians provide an island of sorts for safe pedestrian crossing.

TURNING LEFT

Some local business owners along Range Line Road were in attendance during the announcement April 17 and had questions about customers or delivery trucks getting to their businesses. Brainard admitted that in some places the median will eliminate the easy left turn, but he said there will be curb cuts in some places and motorists can always travel up to the next roundabout and turn around to enter a business. He said the aesthetics, safer travels and smooth-flowing traffic will bring people to the area, which will be good for businesses.

The project will be funded through previously passed local improvement bonds.

A video that shows the project is available to view at youtu.be/fmvDiEtf3tQ.

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Carmel to put Range Line Road on a 'diet' with upgrades - Current in Carmel

Science Daily

Mission control: Salty diet makes you hungry, not thirsty Science Daily For some reason, no one had ever carried out a long-term study to determine the relationship between the amount of salt in a person's diet and his drinking habits. Scientists have known that increasing a person's salt intake stimulates the production ... Salty diet makes you hungry, not thirstyThe Tribune Study Shows High-Salt Diet Decreases Thirst, Increases HungerNewswise (press release) Salty diet reduces thirst, increases hungerProthom Alo (English) Medical Daily all 36 news articles »

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Mission control: Salty diet makes you hungry, not thirsty - Science Daily