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!

When the water rises all of the boats do too

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

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

Chewy Peanut Butter Pumpkin Blondies

By Kalejunkie!


  • 1 1/4 cup almond flour
  • 1 cup creamy peanut butter (the more liquidy, the better)
  • 1/4 cup coconut oil, softened
  • 2/3 cup canned pumpkin
  • 3/4 cup coconut sugar
  • 1 large egg
  • 1 teaspoon vanilla extract
  • 1 1/2 tablespoons pumpkin pie spice
  • 1/4 teaspoon baking soda
  • 1/4 teaspoon salt
  • 1 cup chocolate chips

My three favorite things in life combined: pumpkin, peanut butter and chocolate. You guys are going to love these Chewy Peanut Butter Pumpkin Blondies, there are loaded with chocolate chips and they are so soft and chewy; essentially the perfect blondie!

If you aren’t familiar with blondies, blondies are basically brownies but without the cocoa powder. So think chewy chocolate chip cookie meets brownie, that’s the only way I can describe it.

The best part about this recipe, aside from it being a kick ass recipe, is that you can make it in one bowl. And if peanut butter isn’t your jam, go ahead and substitute for another nut butter, tahini, or sunflower seed butter. The world is your oyster!

So let’s jump right in to the recipe. Because you know what bugs me? Blog posts that are a million miles long before you actually get to the recipe. But not with me.

What You Need to Make Chewy Peanut Butter Pumpkin Blondies

This recipe is so simple and straight forward, you can’t mess it up. And it’s made with wholesome ingredients that you probably already have in your pantry! Here’s what you need:

Almond flour: This recipe has only been tested with almond flour because that’s what I had on hand and needed to use up!

Peanut Butter: In this recipe, I recommend using an all natural, liquidy peanut butter, because the consistency of these blondies will turn out perfect. My favorite creamy peanut butter is always Wild Friends, and you can find it at most grocery stores. But any one will do, so don’t worry if you can’t find it. If you want to make this recipe paleo friendly, substitute the peanut butter for almond butter!

Coconut oil: This coconut oil gives this recipe some nice softness and extra moisture. You want to make sure your coconut oil is nice and soft, room temperature. If it is too cold, melt it just a little.

Pumpkin puree: Make sure to purchase canned pumpkin and not pumpkin pie filling, they are two very different things! Pumpkin puree gives a nice pumpkin flavor, but it’s mostly responsible for the moisture of these muffins, because let’s face it, no one likes a dry muffin.

Coconut sugar: I love the consistency and texture from using coconut sugar, so I suggest using that if you can!

Egg: I love using an egg in this recipe because it makes the blondies super chewy. If you want to try substituting the egg for flax eggs, you can try, but I haven’t tested to confirm. If you go that route, make a flax egg by whisking together 1 tablespoon ground flax meal with 3 tablespoons water and setting it aside for about 5 minutes to thicken.

Vanilla extract: because you need vanilla.

Pumpkin pie spice: These days you can find pumpkin pie spice at almost any grocery store and even Trader Joe’s. But if you don’t have any, that’s ok, just use your friend google and search for ‘pumpkin pie’ spice and you’ll learn how to make it yourself :)!

Baking soda: I use just a tiny amount of baking soda in this recipe because you really don’t want these blondies to rise that much - remember, the goal is for them to come out with a brownie consistency, so using two much baking soda will cause them to have more of a cake-like texture.

Chocolate chips: You can never have too many chocolate chips, you measure with the heart! Use dairy free chocolate chips if dairy free is important to you, and for that, I recommend Enjoy Life Foods. Though there are many fabulous brands on the market today!

How to Store Chewy Peanut Butter Pumpkin Blondies

Ok, so let’s chat about proper storage for these babies!! You can leave them out on the countertop for a few days, but just like I recommend with all my recipes, to maintain their freshness longer, store them covered in a glass container in the refrigerator.

More PUMPKIN recipes you will love:

Easy Paleo Pumpkin Bread

Paleo Pumpkin Streusel Muffins

Paleo Pumpkin Spice Cookie Scones

Pecan Pumpkin Latte

Pumpkin Spice Latte Smoothie

I hope you guys love this recipe! If you make it, be sure to leave a comment below and let me know what you think! And if you post to Instagram, I repost your remakes on my IG stories!



Preheat oven to 350.

Line an 8x8 or 9x9 baking dish with parchment paper (I always oil the inside of the baking dish well so the parchment paper sticks).

In a large bowl, whisk together the peanut butter, softened coconut oil, pumpkin, coconut sugar, egg, and vanilla.

Stir well until it's completely mixed.

Next, add the pumpkin pie spice, salt, and almond flour and mix until fully combined.

Stir in about 3/4 cup of the chocolate chips, reserving the rest to sprinkle on top before baking.

Pour the batter into the baking dish, using a spatula to make sure its an even layer.

Sprinkle remaining 1/4 cup chocolate chips.

Bake 27-30 minutes.

Let cool completely before slicing into squares!



Poker, and what that game taught me about life

If you were to tell me poker would have changed the course of my life and career years ago I would have looked at you and laughed. It was something that never crossed my mind and I didn’t even know how to play the game. It was so far off of my radar, and you get the picture.

But I eventually would learn the game and even create one of the top poker podcasts in the world, Poker Pod Radio. I played the game and learned it had very little luck, but more strategy and skill than you could ever imagine. In a hand of poker, your brain is on high alert running calculations of outs, chip stack counts, bluff, reverse bluff, wet or dry board, baseline player actions, what do they have that can beat me, and that is for starters. You can be so zoned in that you can actually know what two cards a player is holding down to the suit. Plus as a podcast host, I got a close-up view of the top players in the world, the ones that won millions of dollars in tournament earnings or in one event. I know the game at the pro level now and played in massive events.

While I was in the game I noticed that my thought process had changed away from the table in my everyday life. I could spot bullshit immediately and just pick up on a negative vibe from someone more than I could before. A pre-game baseline is where you observe someone before the game begins so that you can see what they do above when they are in a hand. It shows what the tells are, for instance, if they have a good hand I can see the breathing pattern change, or see their eyes fidget when they are bluffing. This baseline allows me to see who a person is. I can spot mannerisms on the fly and know if I should even deal with them.

I have become analytical because of the math processes that are used in the game. You think and process calculations extremely fast and make the best decisions possible in fractions of seconds. I learned to do this because I trained my brain to do so within the game itself by understanding everything I was looking at and how fast I could predict a positive outcome. This has allowed me to see things very clearly when presented to me from the jump. I can look at it, flip it every which way, and determine if it's good or has potential that is beneficial to me or those around me.

There are times when I have to “tank” which in poker means to slow down the thought process and really look at what is in front of me. I do this when it looks good, but is it too good to be true scenarios. It teaches you patience. You may not be delt the cards in life that you are immediately searching for, but they do come in time. And if it is taking too long you switch gears, change it up, just like getting up from one card table and moving to another for better results.

It has shown me how to be laser-focused on everything that I do in life today. I’ve had those bad beats where I lost all my chips, as I have in life by losing it all, but most importantly it taught me to learn from it. I look at the mistakes I made in both regards, and move forward away from it as we should all do in life. Don’t sit and dwell on what was. Learn from it and create in the now for the prosperous future that we each desire.

Life isn’t a game at all. It’s a process of watching and growing, just like poker.

The Social Media Distraction

The majority of us have a social media account in one form or another. Some of us are active on all of them as a provider of content or a viewer of someone else’s. But we use it, daily, and often way too much.

You log in and immediately you see what a friend or family member is posting and you give it a thumbs up, like, or nothing at all. You were just popping on for a minute or two, just to check or even post something yourself, and get those cravings of likes to your own post satisfied.

But then you see another friend, then another, then a new friend, a hot body of some gender, then in no time you are looking at a cat chasing a string video, or how to use glue to open a can of corn master class.

Hey we all do it because it’s how we are programmed at our subconscious level. We need that rush of a like or the argument that we get to feed off of with someone we don’t even know. It isn’t new to us at all because it allows us to be who we are behind the keyboard. If your loving in real life you will project that online. If you have a god complex and love to argue, you bet your ass you will be part of a political spat with a take no prisoners mindset.

There is nothing wrong with social media in itself. It is how we choose to use it either for entertainment, or just to honestly check in with a friend or towo. Some of us use it for business and inspiration for others, and we know to jump off as soon as we are done. But we do need, and should take a break from it from time to time. The dog and cat videos will still be there, and so will the arguments, but your mind and emotions need to step back from it. Recharge.

Never let it grab you and take you out of the real world and distract you from the real life that you live in. Discipline yourself and you can begin to enjoy social media for what it really is, an online social platform. Period.

You are never too old to start again

If you have ever reached a certain age and told yourself that it is too late to begin something new then I am here to change that.  You can become the best version of yourself at any age. You can create something new in regards to business, relationships, health, wellness, and spirituality anytime you desire!

We have been programmed since we were very young that we have to do it now, right now, or it will be too late because we are “old”. That is nonsense and we need to change that thought today. If you want to get in shape at 60 then go do it. If you want to write that memoir at 35 then go write it. That language you have always wanted to learn is still there waiting for you to devour it.

We can do anything that we want at any time we want. We were never programmed or determined to be and do something specific based on the thoughts of others. We hold the rights to our life and can do what we want with it. I’m speaking of what is good and legal of course for the purpose of this blog. How many times have we said I would love to start a small business, or speak to high school kids, and then not even do it because of our thought of I’m too old or it is just too late to even try. STOP IT! Go fricken do it. Go do it with the passion you had when you learned to drive a car or whatever achievement you had in your life that inspired you.

Go do it. There is no rule in life stating that you can’t simply be all that you desire. What you desire you can be, and all of those thoughts can and will become all that you want to create. Period. Rewire your thinking and go change your life. We are young in our hearts forever and let that be your compass. Not someone who hates that YOU have the desire for change and they are upset because they don’t, and have zero clue on how to even spark the desire.

So go out and show how young your heart is at any age. The only person you need permission from is you.