How likely is my business to have a data breach? What is a data breach going to cost me?
Do you store Personal Health Information, PHI, or Personal Information, PI, such as credit card numbers, names, addresses, email addresses, Social security Numbers, driver’s license numbers etc.? Want to know what your likelihood of a data breach is and the potential cost? Take this short quiz and Symantec’s Data Breach Risk Calculator will spin out a number for you based upon your answers to 13 short questions. (Symantec’s answers are based upon surveys of numerous businesses in your particular industry and the Ponemon Institute’s cost estimations.) You will be shocked to hear how much all those records you have lying around or stored on your network might potentially cost your business. I think you will also be amazed at the percent chance of risk of the breach. You will find that you will not be able to “hide” from hackers or that you are “too small” to attract their attention. Many times hackers are better at their “job” than we are at keeping them at bay!
Why play “insurance company” with your business? Protect your bottom line with Cyber insurance purchased from a knowledgeable insurance agent that specializes in cyber liability.
The Parthenon award is presented to a business that encourages and makes it possible for its employees to develop their leadership potential in the hope that other businesses and organizations will do the same. The criteria is as follows:
The ATHENA Lenawee Parthenon Award celebrates businesses dedicated to raising the potential of all women as valued members of their business, profession and the community. The award honors those businesses that strive toward the highest levels of this achievement.
ATHENA Parthenon Award recipients must meet each of three specific criteria:
• Assist women in reaching their full professional leadership potential
• Demonstrate excellence, creativity and initiative in their business category
• Provide valuable service by devoting, or allowing their employees to devote time and energy to improve the quality of life for others in the community.
Think green in your office area. I love the look, the smell and freshness of plants in my home and office. Do you have a plant nearby? A study in the journal of HortScience found that employees who worked in an office with plants were more satisfied with their jobs, than those in less green spaces. Here are three low-maintenance varieties to add to your office!
Sansevieria (a.k.a “snake plant”) – These are super-duper air filters and they grow under fluorescent lights at the office.
These plants are great for making your breathing space cleaner and healthier. So, you can take your relaxing, deep yoga breaths throughout the day to stress less and freshen your lungs!
Zamioculcas Zamiifolia (a.k.a ZZ plant) – You only need to water this plant every two weeks and it will grow in an office.
If you don’t have a “green thumb” – this plant is for you! Are you a person who always forgets to water your plants? And then, the next thing you know… it’s life-less? This one only needs to be watered every two weeks. So, set an appointment on your calendar to water your plant.
Neanthe Bella Palm – This is one of the best palms for growing in low light and they are like a typical indoor palm but are small enough for your desk.
What do you think? Do you have another plant suggestion for the office space?
Week 5 and feeling great!!!!! Last week I lost 5.5 lbs and this week I actually gained 1.6 back. Can anybody say Frankenmuth? Yep. That’s where I went with the family for Mother’s Day. I had the chicken dinner family style, BUT…I ate in moderation. I’m proud of myself, but I’ve noticed a problem. It seems that if I take a day off from exercise, I gain 5 lbs back! Then, I board the struggle bus to get ahead again. It’s really frustrating. I can and will win the battle for weight loss and a healthier lifestyle! I never used to be fat. I was an exceptional athlete and always maintained my body through the hard work and exercise that came with playing sports. I never had to watch my weight because I was always active. I realize now that losing this weight will be hard, which is ironic since it was very easy to put on. There is an old saying “The long way is the shortcut”. I’ll be happy with myself physically when I reach my goal weight. And even happier when I keep it off. I will keep walking and working out. I will keep focusing on one week at a time.
This week had its challenges but, I took them all head on and had a powerful week. This week involved a Cinco De Mayo lunch and I was so proud of myself for watching carefully what I ate. That’s right, I watched it disappear right off of my plate. I had decided that I would have Buddy’s Pizza and some cowboy caviar and a few other items but would eat it in moderation. It was one of the best guilt-free lunches I have had in 16 weeks. I went home that night and busted out a 4.5 mile walk and did the Biggest Loser Cardio DVD. WOW, that DVD still kills me. It works muscles that I didn’t know that I had. Besides the party, I took it upon myself to really step up my length and pace of the daily power walks with my wife. We are cooking at a pretty good pace and not stopping for breaks. When I went through the Border Patrol Academy back in the day, a good buddy told me that no matter how fast or how slow you go, just don’t stop moving. You can rest when you are finished. I can still hear those PT Instructors screaming at my chubby butt while I ran on those trails in the backwoods of Charleston, SC. It motivated me back then and it still motivates me today. Maybe I should hire Carlos to come up for a little 2 week boot camp workout. I know he would do it if I asked. Maybe I will go to Washington D.C. and train with him for a week. Either way you look at it, the sweat and burn are real and I am loving it. I can feel myself getting my wind and able to go farther. I lost 5.5 lbs this week and I earned each ounce of it with hard work and dedication. I have a long way to go and I said that I wanted to be in the teens before I leave for Cancun. I have 10 days to go and a huge week to bust a move and make that happen. I am going to put in 150% extra effort this week to get there. Stay tuned……new rule – no more White Castle’s in this office please!!!!!!!
I was reading through the New York Times online and I came across this interesting list of “super foods” that you may not be eating… but should be eating!
I personally, eat seven of these foods on a regular basis. Have you tried fresh beets lately? Give them a whirl! What about sprinkling cinnamon on oatmeal and in baked goods? Canned pumpkin is an AWESOME way to bake! Swap the oil for canned pumpkin in a muffin or bread recipe. You’ll save a ton of fat grams and add fiber!
It’s important to try new foods. I know we (me included) get stuck in a rut of eating the same things, day after day. But, put some of these foods on your next shopping list!
Beets: Think of beets as red spinach because they are a rich source of folate as well as natural red pigments that may be cancer fighters. How to eat: Fresh, raw and grated to make a salad. Heating decreases the antioxidant power.
Cabbage: Loaded with nutrients like sulforaphane, a chemical said to boost cancer-fighting enzymes. How to eat: Asian-style slaw or as a crunchy topping on burgers and sandwiches.
Swiss chard: A leafy green vegetable with carotenoids that protect aging eyes. How to eat it: Chop and sauté in olive oil.
Cinnamon: May help control blood sugar and cholesterol. How to eat it: Sprinkle on coffee or oatmeal.
Pomegranate juice: Appears to lower blood pressure and loaded with antioxidants. How to eat: Just drink it.
Dried plums: Okay, so they are really prunes, but they are packed with antioxidants. How to eat: Wrapped in prosciutto and baked.
Pumpkin seeds: The most nutritious part of the pumpkin and packed with magnesium; high levels of the mineral are associated with lower risk for early death. How to eat: Roasted as a snack, or sprinkled on salad.
Sardines: They are high in omega-3, contain virtually no mercury and are loaded with calcium. They also contain iron, magnesium, phosphorus, potassium, zinc, copper and manganese as well as a full complement of B vitamins. How to eat: Choose sardines packed in olive or sardine oil. Eat plain, mixed with salad, on toast, or mashed withDijon mustard and onions as a spread.
Turmeric: The “superstar of spices,” it may have anti-inflammatory and anti-cancer properties How to eat: Mix with scrambled eggs or in any vegetable dish.
Frozen blueberries: Even though freezing can degrade some of the nutrients in fruits and vegetables, frozen blueberries are available year-round and don’t spoil How to eat: Blended with yogurt or chocolate soy milk and sprinkled with crushed almonds.
Canned pumpkin: A low-calorie vegetable that is high in fiber and immune-stimulating vitamin A; fills you up on very few calories. How to eat: Mix with a little butter, cinnamon and nutmeg.
2 medium leek(s), trimmed, washed, and finely chopped, (1 1/2 cups)
2 clove(s) garlic, minced
1/2 pounds potato(es), new, scrubbed and diced, (about 10 cups)
2 cup(s) broth, chicken, less sodium, or vegetable broth
1 pounds asparagus, trimmed and cut into 1/2-inch pieces, (1 1/2 – 2 cups)
2/3 cup(s) peas, snow, or sugar snap peas, stemmed and cut into 1/2-inch dice
3 tablespoon chives, fresh, chopped, divided
2 tablespoon parsley, flat-leaf, chopped
1 tablespoon dill weed, fresh, chopped
2 teaspoon chervil, fresh, chopped, plus sprigs for garnish, (or flat-leaf parsley)
2 cup(s) milk, lowfat (1%)
1 tablespoon lemon juice
1/4 teaspoon salt, or to taste
pepper, black ground, to taste
1/3 cup(s) yogurt, low-fat plain, for garnish
Preparation
1. Heat oil in a large saucepan over medium-low heat. Add leeks and cook, stirring often, until softened but not browned, about 5 minutes. Add garlic and cook, stirring, for 1 minute.
2. Add potatoes and broth; bring to a simmer over medium-high heat. Cover and reduce heat to medium-low. Simmer, stirring occasionally, until the potatoes are tender, 10 to 15 minutes.
3. Increase heat to medium-high and stir in asparagus and peas; simmer, covered, stirring 2 or 3 times, until just tender, 3 to 4 minutes. Remove from heat; stir in 1 tablespoon chives, parsley, dill and chopped chervil (or parsley). Transfer the soup to a blender and blend until smooth. (Use caution when pureeing hot liquids.)
4. Return the soup to the pan. Add milk and bring to just below a simmer, stirring, over medium heat. Stir in lemon juice, salt and pepper. Ladle into soup bowls. Garnish each serving with a dollop of yogurt, a sprinkling of the remaining chopped chives and a sprig of chervil (or parsley).
Can you take a guess at a superstar super fruit with high levels of vitamin C? Ok, there are a lot of options because lots of fruits are superstars and high in antioxidants. But, today I want to highlight the grapefruit. I want to share a few nuggets of information about the awesome grapefruit and hopefully entice you to add it to your next shopping list!
It helps protect your heart – enjoying one grapefruit a day can help lower “bad” LDL cholesterol levels. The deep red ones pack the biggest punch of antioxidants! Check with your doctor, if you’re on certain medications because grapefruit can interact with some medications.
It smoothes your rough skin – use this citrus star to get rid of dark patches on knees & elbows. It’s loaded with vitamin C, a mild acid, which helps fade dark spots.
It boosts your metabolism – The fruit’s compounds aid in fat burning and stabilizing blood sugar levels. It’s a natural hunger-buster.
It’s a green cleaner – Dip a half of grapefruit into sea salt and rub all over bathroom fixtures, squeezing leftover juice as you go. The citric acid in the fruit dissolves dirt and grime; the salt disinfects and scours. After scrubbing, rinse everything away.
Here’s a list of 100 super foods for a “super you”!
This last week was a great week even though I gained 1.6 pounds. I did a ton of cardio and implemented some weight training into the daily routine just like Maria Hicks said that I should do. I think my earlobes are sore and I didn’t know that was possible. Thank goodness she showed me how to do planks. I am probably better off walking the plank than doing them in my routine. I started to walk on the treadmill in the early morning before work as well as after dinner four times a week. It has kept my metabolism in check and burning throughout the day. I felt that I lost inches in certain places this week rather than pounds. I added another notch to my belt loop and need a new belt. My pants are starting to get looser which is a great feeling unless you are a co-worker in Metro and keep thinking I might lose them when I bend over to pick something up. I added more vegetables and less fruits to cut down on sugar and, it has been a challenge. It is really frustrating that after how much I did this week that it resulted in a weight gain. It just takes 1 meal to mess the whole week up for you. It really wasn’t like I was eating a lot of bad items before I started this new lifestyle but, it was actually what I was eating that was the problem. Thank God my wife and kids are there to support me in making this change. It is NOT easy to do and it would be really easy to just say no to working out today. Every time I want to skip a workout, I keep thinking of all of those times that I did and, that is why I am here in this position today. I looked in the mirror the other day and saw some subtle changes BUT the battle has just begun and I need to work harder before Cancun.
17 more days until takeoff. Fasten your seat belts and I can now! But much more to do.
Servings
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