4 benefits of meditation in the workplace

1. Less stress. Need proof that meditation can significantly reduce stress in the workplace? A 2018 study found that people who used Headspace for only 10 days reported an 11% decrease in stress. After 30 days of using Headspace, they reported a 32% decrease.
Here’s how meditation can reverse the impact of stress on our minds and bodies:

It helps us regulate our emotions. When we practice meditation and become more comfortable with unpleasant thoughts and emotions that arise because of challenging situations, we learn how to react calmly, thoughtfully, and empathetically when faced with stress and challenges (which can be particularly valuable in the workplace).
It changes our brains, rewiring them to be more resilient to stress. Specifically, meditation can decrease neurological connections to the medial prefrontal cortex — the part of the brain responsible for fear, stress, and anxiety — while building new pathways to the parts of the brain responsible for focus and decision-making. Moreover, research shows that two key parts of the brain — the gray matter (responsible for emotional regulation, planning, problem-solving) and cortical thickness (learning, memory) — both increase with regular meditation practice. Alternatively, the amygdala (responsible for stress, fear, anxiety) decreases in size.
It improves stress biomarkers. When we meditate, the parasympathetic nervous system is stimulated, which can positively affect a range of stress-related biomarkers including lowered heart rate, reduced blood pressure, and fewer spikes in cortisol (the stress hormone).

2. More focus and productivity. It’s true: research shows that completing just one 15-minute session of mediation (not using Headspace) resulted in a 22% reduction in mind-wandering, and four weeks of using Headspace daily resulted in a 14% increase in focus. Imagine if we’re able to leverage the benefits of meditation at work — the more focused we are, the more productive we will be.

3. Easier teamwork. Meditation has been shown to have a positive effect on employees being more collaborative and more compassionate at work. A 2015 study found that three weeks of using the Headspace app resulted in a 23% increase in compassion. Additional studies found that meditation reduced aggression by 57% and irritability by 27%. If your team is suffering from a lack of trust and poor communication, meditation could help turn things around.

4. Improved job satisfaction and engagement. There’s a positive correlation between mindfulness and engagement at work, according to research. In a 2018 study published in the American Journal of Medicine, nurses who used Headspace for 30 days had significant improvements in job satisfaction. These results make perfect sense when you consider that mindfulness helps foster the characteristics that lead to enhanced engagement and job satisfaction, such as better relationships with coworkers, lower stress, and increased emotional balance and positivity.

From: Headspace

My Top Ten Books For December 2020

This is the first list I have ever shared on books that have transformed the way I think about my life and the direction that I want to take it.

I hope you find this list helpful, and I hope that they will guide you in the ways that you may need them too. I will continue to add to this list!



1. Meditations by Marcus Aurelius



2. The Alchemist


3. The 48 Laws of Power

4. The Four Agreements

5. The Biology of Belief

6. You are the Placebo

7. The Genius Life

8. Limitless

9. Think Like A Monk

10. Sacred Economics

Shape Your Power of Thought

Sit and look from your mind's eye at the power of thought. A magnificent power that we all share yet it is unique to each of us. What we focus on during the day and give energy to can lead to subconscious thought without even realizing it, putting our life-sustaining actions on autopilot. Sometimes good, sometimes bad.

But our power of thought is amazing in itself. From the moment that we open our eyes, our brain is at work showing us the images that we project from inside. Calculations of all types, love, worry, fear, exhilaration, all of it.

We can relive thoughts and our feelings from the past and get excited about what lies ahead in our future, just through a simple process, and through our awareness. Imagine learning how to harness the energy of your thoughts, and taking that power and use it to focus, and manifest your dreams. You can. We all can. Learn to become aware, and notice where your awareness goes.

Are you focused on the task at hand, or are you doing it subconsciously while your thought moves away on its own to the sandwich you ate at lunch? Visualize that life you desire. See it, feel it, become aware of it through thought and focus. Take the time each day to focus your awareness on one thing, one thing at a time. Be careful because if you aren’t aware, you just might slip into meditation.

Take this power and use it for your good. Why waste it on asking yourself questions about what someone else is doing, or why they are even doing it. That belongs to them, not you. Harness the good that is in you, and your thoughts will reflect it, and your whole life will change. Try it. Enjoy your power!

Pumpkin Maple Cheesecake

With the holidays coming up this is sure to be a major mouth-watering hit with everyone!

Pumpkin Maple Cheesecake

Prep Time 20 Mins Cook Time 120 Mins Makes 12-16 Servings


* 2 cups (225g) graham cracker crumbs
* 1/2 teaspoon ground ginger
* 1/2 teaspoon ground cinnamon
* 1/3 cup (75g) butter, melted
* 1/4 cup (50g) sugar

* 4 eight-ounce blocks cream cheese, softened
* 1 1/4 cups (250g) sugar
* 4 large (200g) Pete and Gerry’s Organic Eggs
* 1 cup (225g) canned pumpkin purée
* 1/4 cup (57g) heavy or whipping cream
* 3 tablespoons maple syrup
* 3 tablespoons bourbon
* 1 teaspoon ground ginger
* 1 teaspoon ground cinnamon
* 1/2 teaspoon ground nutmeg

* 2 cups (454g) sour cream
* 1/4 cup (50g) sugar
* 1 tablespoon maple syrup
* 1 tablespoon bourbon

Nutritional Information
Serv. Size: 1 piece, Servings: 16
Amount Per Serving: Calories 490, Fat Cal. 290, Total Fat 33g (51% DV), Sat. Fat 18g (90% DV), Trans Fat 1g, Cholest. 135mg (45% DV), Sodium 280mg (12% DV),  Total Carb. 42g (14% DV), Fiber <1g (3% DV), Sugars 32g, Protein 7g, Vitamin A (60% DV), Vitamin C (0% DV), Calcium (10% DV), Iron (4% DV), Vitamin D (4% DV).  Percent Daily Values (DV) are based on a 2,000 calorie diet. Directions


Preheat oven to 375F.
Combine all crust ingredients in a medium bowl until the mixture has the consistency of wet sand. Press mixture into the bottom and up the sides of a lightly greased 10-inch springform pan.
Bake for about 10 minutes, until just starting to set and browning slightly on the edges. Remove from oven and set aside while preparing filling. Reset oven to 325F.
In a large bowl, beat cream cheese and sugar with a hand or stand mixer on medium-high speed until smooth and fluffy.
Add eggs, one at a time, beating thoroughly after each addition and scraping the bowl well.
Add all remaining filling ingredients and mix until smooth. Pour filling into crust and shake the pan gently to level.
Bake at 325F for 45 minutes, leaving the oven door closed throughout the bake. After 45 minutes, turn the oven off, but do not remove the cheesecake. Keeping the oven door closed, allow the cheesecake to remain in the oven for an additional hour with the oven off. After that time, remove cheesecake from the oven, set aside, and reset oven to 375F.


While oven is preheating again, prepare the topping. In a medium bowl, mix all topping ingredients until well combined. Spread evenly over the top of the cheesecake and bake for 12 minutes.
Remove cheesecake from the oven and allow to cool at room temperature. Once at room temperature, chill for at least 3 hours before removing the pan. Serve chilled.

Original Recipe Credit: Sandra Laflamme

Who Are You?

Seriously, who are you? We go to work, hang out with friends, get together with family, and so on, but are we actually being our true self.

When we were born we learned everything from our parents or the ones that took care of us. We subconsciously stored this info and became what we were taught and what was expected of us. Then we threw in a little of our own desires and traits that REALLY make up who we truly are. Our persona if you will.

But are you happy with who you are outside of your home? Are you acting one way there and totally “You” at home? It’s not your fault if you are because we were all programmed that way from the start. But it’s time to break that cycle.

Be you. Be total, 100% you. The only way that your authentic self can come out is if you remove all of your hindrances, doubt’s fears, and the pleasing of everyone around you. It can be tough and it won’t happen overnight. We have friends that we act differently in front of. The same goes for those at work and or in our social circles, and it can be a terrifying thought to change into our 100 % authentic self 24/7 because of the fear of “what will they think of me”? If you’re worried about that then that is an entirely separate issue. First of all those closest to you should celebrate everything that you do and who you truly are without question.

Sit back in silence and determine the things you like to do and what brings joy to your heart. Write them down, and slowly begin to BE that to the world. Share YOU with everyone and the changes they see may surprise even you. But remember, it is for you and not them. Re-program your subconscious and watch all your dreams and visions begin to manifest in the most amazing way!

Try this task:

1. What makes me happy the most?
2. Do I share my inner thoughts with others?
3. What do I love about myself and why?
4. Am I around those that accept everything I am currently?
5. What are the things I need to do to become myself?
6. List 5 loves.
7. List the 5 things you want to change about yourself.
8. Who are the people that accept you without hesitation and would love to see you be you 24/7?
9. Who brings you down?
10. Look at your list, meditate with the thought of being your authentic self, and look at your list daily. Meditation and change don’t happen overnight, it takes practice and a little work. Who you are now took years, so take your time, and watch your true authentic self emerge!

Lori Gilbert

I love the idea that the best way to help those around you is the embody your highest vibration.  To love yourself unconditionally where just by you entering a room you shift the entire feeling of others. We learn by observation and imitation... when you set boundaries for yourself others will observe the power in it and can learn.  So often, helping others is actually a covert manipulative tactic to have your subconscious needs met.  Does your need to have others view you as good fuel your life-source that is actually full of voids? The next step to our evolution in consciousness is here. We are analyzing the more subtle layers of addictions and healing. Carl Jung felt that the price of evolution was searching for your identity that reaches down to the depths of the underworld. It's seeing your inner demons and choosing to be altruistic despite your shadows you have brought light to.  Denial is a hell of a drug the human race subscribes to. How do you discern your real motivations? Ask yourself and ask yourself again... do I have something to gain by doing this and is it the guise of altruism.


Please visit Lori Gilbert Fine Arts

Jack McAdoo

Why are we so worried about other people's opinions so much? Break out of their rules and just be you!


Creamy Corn Chowder

The Best Creamy Corn Chowder

This creamy corn chowder lives up to its name of being the BEST. It's gluten-free and can be made vegan if that's your thing. But if it were up to me, I'd make it as-is, because bacon is life! This recipe serves 6 generously, so it's the perfect meal to make in advance and enjoy all week long!


  • 4-5 red potatoes (about 1 pound) cut into quarters
  • 3 celery ribs sliced
  • 3 carrots sliced into coins
  • 1 large onion
  • 4 cloves garlic mashed
  • 1 1/2 cups frozen corn
  • 1/2 lemon juiced
  • 6 cups chicken broth or vegetable broth
  • 1/2 cup full fat coconut milk
  • 2 tablespoons olive oil
  • 1 teaspoon salt
  • 1 teaspoon pepper
  • 1 teaspoon dried thyme
  • 1 tablespoon dried parsley
  • 6-8 slices crispy bacon roughly chopped


Instant Pot Method:

  • Get your instant pot ready.
  • Press the “saute” button.
  • Add the olive oil to the pot.
  • Add the carrots, celery, and onion.
  • Cook for about 7 minutes or until the veggies start to get soft.
  • Next, add the garlic, potatoes, corn, lemon juice, chicken broth, coconut milk, thyme, parsley, salt, and pepper.
  • Give everything a nice stir.
  • Cover with the instant pot lid and seal it, making sure the vent valve is sealed.
  • Cook on the ‘pressure cook’ function for 18 minutes.
  • Let everything naturally vent for 5-6 minutes, before releasing fully.
  • Once you open the cover, get out your blender and transfer 2-3 cups of the chowder to the blender and blend for about 1 minute, then pour it back into the instant pot and stir. This makes the chowder creamier!
  • Add the chopped bacon and serve.

Stovetop Method:

  • Place a large pot on the stove.
  • Add the olive oil to the pot.
  • Turn on the heat to medium, and once hot, add the carrots, celery, and onion.
  • Saute for about 7 minutes or until the veggies start to get soft.
  • Next, add the garlic, potatoes, corn, lemon juice, chicken broth, coconut milk, thyme, parsley, salt, and pepper.
  • Give everything a nice stir.
  • Cover the pot with a lid.
  • Reduce heat to low and cook for 1 hour.
  • Remove the cover, get out your blender and transfer 2-3 cups of the chowder to the blender and blend for about 1 minute, then pour it back into the pot and stir. This makes the chowder creamier!
  • Add the chopped bacon and serve.
  • Servings: 6 people


If you are using uncooked bacon, just chop it into 1/2 inch pieces, and add it to the instant pot (or pot on the stove) along with the carrots, celery, and onion.
By: Kalejunkie.com

Political Stress

No matter where we go we see it or hear it. We can spot the vitriol and hatred immediately as it sends shivers throughout our body, and we get into that fight or flight mentally. Politics. It is rampant everywhere and it is about to get worse.


No matter what political side you affiliate yourself with you will be hit in the face with so much drama, lies, conspiracy theories, and plain BS that it will stress you out. Political Stress. It lurks in social media, restaurants, bars, and even at a favorite W store.


People will defend to the death whatever it is that hasn’t been proven or was just spit out by someone of the same ilk. And it drives you nuts! The remedy? Breathe. Honestly just walk away from it. There is no need for an explanation, just move away from it, fast. Stop scrolling. You know that immediately after the recipe for butterscotch chocolate fondue, and the cat doing something spectacular, the political screaming person, and or meme will be hitting you in it’s full effect. 


You see it, but you can just keep scrolling on down the page. Easy. Clickbait? Keep on going to the next recipe or course that is for sale and you will realize political peace. You know it’s there so why overcharge your senses with it? Turn off the news and quit listening to gossip from friends and co-workers. There is a huge difference between being an informed voter, and someone who is obsessed with every move a candidate makes.


Social media is the worst. You can easily unfriend or unfollow if it's hard to get away from them. I have actually looked away when I see a name come up of a person I know that only spews stress. It has become easy actually, and the more I do it, the more I can handle the ones that do get through.


Look, it’s your peace and sanity that is at risk, and what you do to be stress-free is on you. But this is a rough time for a lot of people who just want to vote and chill without getting into a heated typing or shouting match, So relax and turn it off and own your sanity. 


Jack McAdoo