Category: Health and Fitness

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Easy Ways to Eat Healthier

Hi everyone! It’s Michael Gortenburg here.

For many, it’s hard enough finding time in the day to make yourself a meal to eat, let alone ensuring it’s got all your essential nutrients for the day. But healthy eating is critical to our lifelong health, so finding ways to incorporate it into our daily lives is crucial. Here are some ways I’ve found to help make eating healthier easier: 

Find smaller substitutions

Going cold turkey on all your favorite foods isn’t healthy or realistic. I’ve found it’s easier to find more minor ingredients in my day-to-day cooking that can substitute for something more nutritious. Healthy fats like olive oil are an easy way to ditch fats like butter in your cooking. Another easy substitution is whole or multi-grain bread or pasta instead of white bread to add more healthy grains to your diet. 

Prep your food 

Sometimes, the thing stopping us from eating healthier is having to prepare it. Prepping your food for quicker consumption can help make a short lunch break all the easier, to include veggies in. If you need help eating the daily recommended fruits and vegetables, pre-packing smaller bowls for yourself throughout the week can make it more convenient. 

Eat slowly 

Several studies have shown the benefits of taking your time while you eat. When you’re hungry, you might not even realize you’re rushing yourself as you eat, but it’s important to remember to sit back and take your time as you chew. Your body will be grateful. 

Focus on adding food to your diet

It’s much harder to stick with a healthier diet if you go cold turkey on all the other foods you love. Instead, you can focus on adding new, healthy foods to your diet. You don’t have to swear off eating pizza for dinner and instead can make sure you’re adding a side of carrots to the menu. There are also plenty of vegetables to sneak into your sauces without realizing it. 

Incorporating healthier choices into your lifestyle doesn’t happen overnight. It can be a challenging change in your life, especially if you’re busy like me. I suggest implementing more minor changes to transition them into lifelong habits easily. These recommendations are just some of the ways to help with this transition!

For other tips on building a healthier lifestyle, check out my blog about how to work out more often. 

Michael Gortenburg, Founding Principal of Eighteen Capital Group (18CG) in Kansas City, Missouri. Also, follow Michael on Medium, Twitter, and Xing.

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Handiest Items for the Summer

Hi everyone! It’s Michael Gortenburg here.

It’s finally summer, and, if it’s anything like the past few weeks, the heat will continue to be scorching. The high temperatures can stop you from enjoying the outdoors, but there are plenty of ways to beat the heat and make the most of your summer. I want to share some of the best items for summer that will keep you cool while you soak in the sunshine.

Portable Fan

Unless you’re planted on a beach, you may lack a breeze to help break the heat. A small, portable fan can bring the breeze to you and keep you cool wherever you are. I like to have it on hand when I know I’ll be sitting in the same spot outside for a long time. An outdoor concert or show becomes all the more tolerable in the heat when you’ve got this in your back pocket.

Compact Speaker

Whether you’re spending time soaking up the sun in the yard or hosting a barbecue for the neighborhood, a speaker is sure to liven things up. I recommend a more compact model so you can bring it with you on any trips to the park or beach. 

Reusable Water Bottle

Dehydration is no joke, and if you plan to spend any time in the sun, you should plan to stay hydrated. A reusable water bottle you can bring on the go will make it easy to drink and refill on your journey.

A Sun Hat

The best way to protect yourself from the sun is coverage. Any kind of hat, whether it’s a baseball cap to support your favorite team, or a wide-brimmed hat, will protect your scalp and face from burning and help keep you cool while you’re outside. These seasonal hats come with all sorts of brim sizes, so you can pick how much coverage you want.

Picnic Blanket

If you’re anything like me, you love spending time outdoors during summertime. But sometimes places to sit, especially parks on a busy day, can be hard to come by. I suggest keeping a picnic blanket on hand for any park, beach, or concert outings. I prefer ones with an easy-to-clean, waterproof underside, so I don’t have to worry about any mess.

Summer is a beautiful season with plenty of great outdoor activities to explore, but higher temperatures can sometimes interrupt plans. I hope some of these items will help you beat the heat and enjoy your summer!

If you’d like to see some other seasonal travel tips from me, check out my blog here[1] .

Michael Gortenburg, Founding Principal of Eighteen Capital Group (18CG) in Kansas City, Missouri.

Also, follow Michael on Medium, Twitter, and Xing.

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Kitchen Gadgets That Make Cooking Easier

Hi everyone! It’s Michael Gortenburg here. 

A home-cooked meal is one way to ensure you’re eating healthier, but it can be pretty time-consuming for those with busy schedules. For those who spent years relying on takeout, starting your cooking journey and deciding which tools you need to buy first can be overwhelming. So, I wanted to share a few of the basics I’ve used most often that make cooking easier and quicker.  

Chopper

Nothing can slow done your cooking more than when you need to stop everything and chop your vegetables. Chopping is a skill; if you’re a beginner, it can take a long time to get familiar enough with the motion. To cut down on time, I recommend investing in a chopper. Just place your vegetable on the metal portion and press down. This utensil is also incredibly helpful for those with mobility issues who struggle to make smaller movements. Now, you’ll just need to press down once and be ready to continue with dinner. 

Poultry Shears 

Cutting raw meat on a cutting board can be finicky, so investing in a set of poultry shears makes the process far quicker and easier. These shears make it easy to choose how big or small you want the pieces to be with less hassle. It’s also much more user-friendly if your kids are helping out in the kitchen. This versatile tool can also help cut herbs, break down a turkey, or quickly open a food package. 

Hand Mixer 

If you hate whisking, a hand mixer is a must-have for your kitchen. Whether mixing up cupcake batter or making mashed potatoes, whisking can be tiring and sometimes painful. A hand mixer halves your mixing time, making whisking more convenient than ever.  

Universal Pot Lid 

Some of our favorite pans we cook with daily don’t come with lids. This can be incredibly frustrating with meals that must be covered as they simmer, but you have nothing to cover the pot or pan. A universal pot lid will increase the versatility of nearly all pots and pans in your kitchen. So next time you’ve got a pot simmering, you won’t have to improvise. 

Ultimately, it’s up to you to decide what cooking essentials are needed to fit your eating habits best. This list is just a beginner’s recommendation for those building up their kitchen collection from scratch so you can make more time to create healthier, home-cooked meals. 

Need some advice on organizing? Here are some tips for staying organized!

Michael Gortenburg, Founding Principal of Eighteen Capital Group (18CG) in Kansas City, Missouri. 

Also, follow Michael on Medium, Twitter, and Xing. 

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How to Exercise More Often

Hi everyone! It’s Michael Gortenburg here. 

Exercise is undoubtedly vital to staying healthy, but it’s easy for busy people to let it fall by the wayside. According to the CDC, only 28 percent of Americans exercise as often as they should. I know it’s not just a matter of telling you to make time for it, so here are some tips on how to exercise more often:

Exercise with a friend

It’s much easier to feel motivated to exercise when someone else is there to hold you accountable. Unlike an exercise class full of strangers, you’ll feel more comfortable expressing your limits at the gym or while working out outdoors. It’s also a chance to catch up with your friend more consistently.

Sign up for a class 

If you’re like me, you are more inclined to participate after signing up for a class. Cancellation fees can be an excellent motivator for getting out the door and going to class. There are plenty of options for you to find, from spin classes to Zumba to rowing. No matter where you are in your fitness journey, there’s sure to be a class that fits your comfort level.

Find something you want to do 

Exercise doesn’t have to be a chore. There are plenty of serotonin-producing activities that are fun and healthy. If you like to dance, there are plenty of classes and free tutorials on Youtube you can use as a starting point in your fitness journey. If you have mobility issues and find exercise painful, consider a swim aerobics class. Even just a 30-minute walk around the neighborhood is great for getting outside and raising your heartrate.

Don’t push too hard too fast

Everyone has to start somewhere. It can be easy to get fixated on your long-term health goals and forget the smaller steps it takes to reach them. If it’s been a while since you exercised regularly, start slow. You might be tempted to go hard right from the start, but whatever exercise you’re doing should be part of a lifelong commitment to staying active, and it’s much harder to do that if you burn out early.

Exercise is a great lifelong habit, but it can be challenging to maintain when forcing yourself to do something you don’t enjoy. I hope these tips help you figure out where to add exercise to your routine.

If you want some ideas for gifts for sports fans, check out my blog herehttps://michaelgortenburg.com/2023/12/21/the-best-gifts-for-any-sports-fan/.

Michael Gortenburg, Founding Principal of Eighteen Capital Group (18CG) in Kansas City, Missouri. 


Also follow Michael on Medium, Twitter, and Xing.

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The Best Gifts for Any Sports Fan

Hi everyone! It’s Michael Gortenburg here. 

Any sports fan is likely to already own merchandise from their favorite team so finding a new sports-themed gift they’ll like can be difficult. Here are some suggestions for those looking to get something for the sports lovers in their lives.

Cooler

Whether someone’s tailgating or hosting a watch party at home, coolers are a sports game essential. No one wants to drink warm beers during the game. Whether it’s shelling out for a Yeti or grabbing a budget friendly Igloo, there’s options that fit any price range. The sports fan you’re shopping for will be grateful for the addition to their collection.

Noise Reduction Earplugs

Everyone loves to hear the roar of the crowd at sports games but exposing yourself to that much noise often enough can cause damage to your ears. Earplugs will still let them hear the roar of the crowd without developing an earache afterward. If you’ve got a sports fan frequenting games, consider buying them a pair of noise reduction earplugs. Their ears will be sure to thank you. 

Ticket Diary

For the sentimental type, a ticket diary might be the perfect way for them to capture every big game they go to. Long gone are the days of haphazard stacks of ticket stubs. Instead, this album can help organize and display their tickets, so no memory gets misplaced.

BBQ Equipment

Another tailgating essential, cooking barbecue is a surefire way to elevate any sports fan’s game experience. Whether it’s a set of grilling utensils or even a small portable grill that can fit in their trunk, there’s plenty of useful accessories to choose from. No one wants to pay the high prices of stadium food so making sure to eat before the big game is needed for anyone to save money. Gifting barbecue equipment can take your tailgate to the next level for the upcoming season.

Buying a gift for someone you love isn’t always easy. You want to make sure you get them something that they’ll love and appreciate. I hope that, with these gifts, you’ll be able to elevate the experience of any sports fan in your life.

And if you or your sports fan find yourselves visiting Kansas City anytime soon, learn more about visiting Kauffman Stadium here.

Michael Gortenburg, Founding Principal of Eighteen Capital Group (18CG) in Kansas City, Missouri. 


Also follow Michael on Medium, Twitter, and Xing.

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Coronavirus Vaccine Before 2021?

Hi Everyone,

As many of you are aware, there’s a race going on worldwide to develop a coronavirus vaccine. Before I share my thoughts with you, I want to make clear that I am not a scientist nor a medical professional. I am just a concerned citizen like all of you, hoping to return safely to our pre-pandemic lives as soon as possible.

Status of Vaccine Development

There are currently over 100 vaccines in development globally, giving people a sense of optimism at a time when many feel completely helpless, especially when considering that recent statistics have shown that more than 5 million people have been infected with COVID-19 and over 300,000 people have died.

Pharmaceutical companies and researchers have approached the development of a COVID-19 vaccine through a variety of methods. Some are relying on cutting edge technology using mRNA, others are using more traditional methods to study fragments of coronavirus protein, and one team of researchers is conducting a trial on monkeys to show how a prototype vaccine could protect them from infection.

Phase 1 trials of some of these vaccines have recently produced positive and encouraging results: test subjects developed antibodies similar to those found in people who had recovered from COVID-19. Some scientists consider coronavirus to be a stable pathogen, meaning that it is less likely to have significant mutations and therefore will respond well to a vaccine – however, there have also been studies to suggest otherwise. We are still very much in the research phase of this novel virus.

Possible Good News

However far off we are from understanding COVID-19, there seems to be a feeling of optimism in the air regarding the future of the pandemic. According to a Pew Research study, 73% of adults believe there will be a COVID-19 vaccine within the next 12 months, and 72% of adults say they would get the vaccine if available today.

And while this is certainly optimistic – vaccines typically take years or even decades to develop, so developing a vaccine in such a condensed period is practically unheard of. That is not to say that it is not possible, but rather that we should manage our own expectations to realize that a return to “normal” life won’t be immediate.

One thing I do think is fascinating to see is how the world has mobilized to fight this virus on a united front. Scientists and medical researchers across the globe have joined forces to share information, test theories and work together to develop treatments and find a possible vaccine. That is a reason to be as optimistic as any, especially when you consider the history of pandemics and how past generations have had to simply live with dangerous illnesses as a normal way of life.

While we wait for the world’s brightest minds to develop a reliable treatment or vaccine, we should all do our best to follow guidelines and best practices as recommended by our leaders and experts. Even if we do not fully understand the virus, we should behave responsibly to avoid passing it along to a vulnerable party.

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What are your thoughts on a potential COVID-19 vaccine? I’m sure many of you, myself included, want this period of uncertainty and isolation to be over sooner rather than later. I hope sharing some of my thoughts will give you a perspective you might not have considered.

Also, try to remember when talking with friends and family about coronavirus that having different opinions is okay – everyone is trying to do what they feel is necessary to keep themselves and others safe and sane.

Take Care,

~ Michael Gortenburg, CEO and Founding Principal of Eighteen Capital Group (18CG) in Kansas City, Missouri.

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Maintaining Health and Avoiding the “Quarantine 15”


Hi gang – Michael Gortenburg here, checking in from Kansas City.

I recently shared my list of favorite tech items to have on hand during this time when many of us are stuck at home. And while they certainly help to keep you occupied at home, it is important to also spend time maintaining your health.

As such, I thought I would share some tips that you can use to stay healthy and fit while the gym and public spaces are closed.

It All Starts with Optimal Nutrition

One of the biggest factors in staying healthy is the nutrition and vitamins that your body takes in on a regular basis. A body with access to high-quality foods and supplements is one that is infinitely more prepared to ward off viruses and ailments. Luckily, these are readily available at any health food or grocery stores (provided they are still in stock).

According to health officials, these are some of the best options available for maintaining the immune system:

Zinc – a common mineral that is used to fight inflammation and improve your cells’ ability to function properly. It is an essential addition to your daily intake, especially if you are older, and has been found to be particularly effective at preventing respiratory tract infections.

Vitamin C – this vitamin is famous for its health properties and has been used to nurse the body back to health from the common cold for decades. It supports cells that are responsible for immune health and is a powerful antioxidant. You can get vitamin C from several foods like broccoli or kale, but I would advocate for supplementing with powder packets that you can also find at the grocery store.

Vitamin D – another common nutrient that is especially helpful in boosting your body’s immune system. Vitamin D supports white blood cells, the cells responsible for fighting pathogens like viruses, and is also an anti-inflammatory agent.

Garlic – this isn’t just a great addition to your favorite dishes; it also has many anti-viral properties to keep your immune system strong during this time.

Don’t Neglect Physical Exercise

Physical exercise is a great way to boost the body’s immune system and will help you avoid gaining the “Quarantine 15.”

Most Americans have a bad habit of neglecting physical exercise throughout the regular year as it is. But now with the quarantine, there is a real danger of gaining extra weight as we move around even less. If you fall into this camp, NOW is the perfect time to pick up a simple routine that you can do from the comfort of your home. And the best part is, it doesn’t have to be complicated or require expensive, bulky equipment.

For those of you who frequent the gym, you may also find it enjoyable to switch things up with home workouts.

Push-ups – one of the simplest and perhaps most effective ways to stay in shape without going to the gym. In fact, a recent study published in the Journal of the American Medical Association shows that men who can perform at least 40 pushups in one go have a better chance of avoiding heart disease. This exercise will help work out your chest, arms, shoulders and have many variations that you can use to target different areas.

Jump Rope / Jumping Jacks – almost everyone remembers playing with a jump rope as a kid. Well, it turns out that this activity is one of the healthiest and easiest ways to get your cardio in at home. If you don’t have a jump rope laying around at the house, you can substitute with simple jumping jacks. Aim for doing as many as you can to keep your heart rate up.

Sit-ups – a basic exercise and a perfect way to target your abs while you’re stuck at home. Sit-ups give you a chance to hit those areas that you might have neglected over the years. They also have a multitude of variations that can change the difficulty depending on your goals.

Squats – a powerful exercise for targeting your legs. You can perform these in any area of your house, but for added difficulty, find a wall to lean up against. Make sure to stand about one foot away from the wall and squat down as low as you can and hold this position for as long as you can. I guarantee you will find this a lot more difficult than you would have expected.

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There are many more exercises that you can perform while stuck at home during this pandemic, but these are a handful to start with. I would recommend loading up some of your favorite music, finding an isolated spot somewhere in the house and getting started on a daily routine.

Also, be mindful of the types of foods you are ordering online. Restaurants are great, but now would be the perfect time to focus on an overall healthier diet and finding ways to work in some of the above nutrients.

Until next time,

~ Michael Gortenburg, CEO and Founding Principal of Eighteen Capital Group (18CG) in Kansas City, Missouri.