Beet Box: Healthy Eating Made Simple

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This month we are partnering with Beet Box Produce. Their mission is to make healthy eating simple by offering chef-cooked prepared meals, fresh produce boxes and healthy local groceries delivered right to your home. By partnering with a variety of organic Kentucky farmers, they are able to support local farmers and get their nutritious, delicious food out for you to try. 

Beet Box began in 2014 as a produce delivery service, providing local and organic produce. It wasn’t until 2016 they began meal preparation into their delivery service. In 2018 they opened a store front and built a full commercial kitchen. Michelle Darnall, owner of Beet Box, describes their inventory as a lot of hard to find items, things that you would not walk in and find at your local grocery store.

Beetbox is open Monday through Friday 10-6. Alongside of their prepared meals and grocery delivery subscription, Beet Box has a large store front allowing for pop up shops, local artist events, class series, etc. This local business here in the heart of Bowling Green has a passion for connecting with the community and supporting other small businesses. 

Want to try out Beet Box? Use the code “newbie” to save 20% off of your first delivery. 

 

 

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3 Tips to Start September off Right

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As labor day weekend draws to an end, we all hopefully will head back to work this week with cleared minds and hopefully some rest. September has somehow snuck up on us, and can I just say how rude of summer to come and go so quickly. As business men and women, it is essential that we take each and every day to our full advantage. Today, I’m going to offer three tips to start the month off on the right foot and make it the most productive one yet. 

A new month brings the chance to start new, set goals, accomplish more and overall better yourself. Focus on where you’re at today, where you would like to be in the future and the steps you are going to take to get there. 

Get a good night’s sleep: I’m sure you have heard this one before, but how often have you actually tried to enable it in your routine? Leave your work at work, come home and be present with the ones you love and when it is time to unplug, I challenge you to really and truly unplug this month. Leave your cell phone charging across the room, lay your clothes out for the next morning and get to bed at a decent time. Wake up a bit earlier this month than you’re used to, even if it’s just 15 minutes. Use this time to manage morning tasks, answer emails and eat a nutritious breakfast. 

Set Goals: If you don’t have goals, WYD? This month set goals for yourself or your business. Whether it be one big one or three small ones, the ball is in your court. Put these goals somewhere you will look at them multiple times a day and each time you’re working on something, ask yourself if what you’re doing aligns with a specific goal. If it doesn’t, it probably is taking away from something more beneficial you could be doing. And that leads us to…

Avoid Multitasking: My personal worst. This month, rather than micromanaging one hundred little projects, try focusing on one project or task at a time. Decide how you want to manage your ideas and follow a list or timeline to check things off. Believe it or not, this will actually decrease stress and increase productivity. 

Find an accountability partner to help you establish these goals and stick to them. I hope these few tips help you start September off on the best foot possible! 

 

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What is Minimalism?

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When you think of minimalism, what comes across your mind? Throwing all of your stuff away and living in a van? Decluttering? Living with only x amount of things? Minimalism, simply, is just living with less. It can take on any meaning or definition you want it to. If you want to be a nomad and toss all of your material possessions, I support you. 

Minimalism is a lifestyle that allows more freedom and flexibility as you are not tied down to many material things and must find true value in the things that you do have. It is not possible to live this life without some sort of possessions but if you want to significantly cut down on yours, it is possible. 

The minimalist lifestyle isn’t one that I necessarily subscribe to, but from afar, it looks like one that I could get behind in some way. I have loads of things in my apartment that just does not serve me any purpose anymore or provide me with any joy (thanks, Marie Kondo.) Being able to acknowledge that you do not need something is the first step. The hard part is actually doing the decluttering and tidying, which will end with a more minimalistic life. 

Our culture here in America is so driven by having material things. People are always looking for the next best thing, whether that be a brand new car, a bigger house, the latest iPhone, or whatever they believe will make them look better in the opinions of the people they care about most. It is not true that having more stuff inherently makes you a better person. It just means you have more stuff. 

By incorporating minimalism in your daily life, you will be able to notice some changes occurring in your life. Some of these lasting effects of minimalism may include: 

  • Less clutter 
  • Being more present in the moment 
  • Reduced financial burden  
  • Freedom from a materially driven culture 
  • A greener lifestyle 
  • AND MORE! 

I have found minimalism to be such an intriguing way to live. I see something so freeing in being able to dump a lot of the nonsense in your life and living with things that only add value to your life. I am not wanting to live in an RV for the rest of my life, driving around the continental United States searching for my next home. I just want a life with less clutter. I am sure a lot of us can relate to that aspect in the minimalism realm. 

The minimalism philosophy is not one that has strict rules you must follow. It is about cutting down in your own personal way. The main tenant of minimalism is just intentionality: being meticulous about what you own and only having things that add value to your life. Every item in your closet is your favorite piece of clothing. Every item in your junk drawer is there for a reason. You don’t have more than you need, and you remove everything you don’t. In the simplest of terms, minimalists don’t find happiness in the things of this world, but rather, life itself. 

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Catching Zzz’s

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When you think of being healthy and creating a healthy lifestyle, what do you think of? Probably eating more green things and less brown things. Maybe going for a walk rather than hitting next episode on that new show you’re bingeing. Now, did you think of more sleep? Our society has become one that believes the less sleep you have, the more productive you are. You’re up for more hours, so you’ll get more work done, right? Wrong. 

As a college student, we’re encouraged to stay up all night cramming for that final in your hardest class or writing that ten-page research paper. It’s normal to hear someone say they didn’t sleep at all before a huge exam. I have been known to participate in some nocturnal study habits in my day, but I feel worse after it. I would have much rather slept a few more hours to give my brain its much-needed rest. 

People are applauded for the low amount of sleep they get. Staying up late working in our Western culture is a sign of a strong work ethic, or that you want to climb your way up the ladder so you’re putting in more hours trying to get that promotion. Make sure to keep your schedule in check. 

Not only has the amount of sleep we get decreased, but the quality of it as well. Late night Instagram scrolling has a bad effect on our brains as we try to wind down for bed. I don’t know the whole science behind it, but the blue light emitted from cell phones mimics real light and our brain perceives it that way. It wakes our brain up, which is the opposite of what you’re trying to do when going to sleep. I am not the best at advice for this category because I absolutely peruse Twitter as I am laying in bed. I know it is bad for me, but I do it anyway (story of mostly everyone’s lives). Maybe if I give this advice I will take it: place your phone away from your bed at night. Put it across your room so you are not tempted to get it, and this will help you get up in the morning too, since you will have to physically get up to turn your alarm off. Sounds like a win-win to me. 

Here’s some rapid-fire facts about why you should get a good night’s sleep is important: 

  • Poor sleep is related to weight gain
  • A bad sleep routine can be linked to greater risk for heart failure and stroke 
  • Sleeping less also increases your glucose levels and can be traced to prediabetes 
  • Poor sleep can also contribute to depression and anxiety

It isn’t all bad, though! There are obviously some fantastic effects a good night’s sleep can have on you:

  • Good sleepers tend to eat less calories, which can help when trying to lose weight 
  • A good night’s sleep can help in cognitive function and productivity (i.e. before a big test!)
  • A good sleep can improve athletic performance 
  • Sleeping the correct amount can aid in digestion and boost your immunity 

I know it is easier said than done, though. You can’t just sleep. Carve out time to enjoy the process of getting ready for bed—clean your bedding, put on your comfiest pajamas, diffuse some calming essential oils, and whatever else makes you feel at ease. Remember to limit your screen time prior to going to bed, maybe switch to reading a chapter from your new favorite novel. We can all get more sleep together, and then maybe the world will be just a little less cranky. 

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Passing Values Down to Your Grandchildren

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Let me state the obvious: I am not a grandparent. I am not even close to having my own children. You might be thinking that I am not the best person to be writing a blog about passing qualities down to grandchildren. But, I can absolutely say I have some of the best grandparents in the whole wide world (sorry everyone else, it’s just the truth.) 

From an early age, my grandparents have instilled strong family values into their grandchildren: me, my fifteen-year-old brother, and my twenty-year-old-cousin. We see the eternal value in having the family that we do and this all started with my grandparents. From an early age, I would watch the adults in my life just live out their lives and model myself from them (as you probably did.) Children are so receptive and follow in the footsteps of those who surround them. 

When my grandparents were younger, there was no other option to work hard. For instance, my grandpa is a farmer and has been most of his life. I asked my grandpa where his work ethic came from and he attributed it to his grandpa. He said that he looked up to his grandpa so much, the man who raised him. Even at his age, he still goes out on the farm every day: tending to his cows and picking produce out of the garden to sell at the farmer’s market. He owns a small business with my uncle, Trinity Nursery, where they sell all kinds of flowers and produce out of their two greenhouses. My grandma is so giving of herself. She is a retired special education teacher and has been a caretaker to her father and now her brother for years. She has cooked Sunday lunch for the whole family almost every Sunday since my parents were married in 1996. She attributes her work ethic was passed down from her parents and they taught her to take pride in herself and everything she did. 

I can pretty much guarantee most grandparents feel similarly: they want to instill the values that they hold dear to their children and grandchildren. Work ethic is something that must be taught. As a millennial, I know we are thought of as not having “the best” work ethic. Stereotypically, millennials are lazy, arrogant, and expect everything to be handed to them. While this may be true for a small percentage, I see it differently. I see that so many millennials have the drive to work hard that it can be somewhat impossible to break through the clutter. I know for myself, I have seen my grandparents work for what they have. They have given their family the world. I can see the value in work and what I can accomplish when I put in the effort. 

I am sure you have values that you can trace back to your grandparents, whatever those may be. It is important that we acknowledge those things and where they came from. If you are fortunate to still have your grandparents, take a second and thank them today. Tell them how much the things they have instilled in you mean to you. Maybe some of your greatest qualities come from your grandparents. I know mine do.

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Butterflies and Mud Pies: My 4 Rules for Embracing Summer Break as a Work-at-Home Mom

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Written by guest writer Lindsey DeVore: Hi, I’m Lindsey-a small business owner, former educator and a blessed mom to a little boy. 

Summer break (formerly known as, summer “vacation”) used to conjure up images of long days by the pool, unencumbered free time and endless possibilities for spontaneous get-togethers and adventures with friends. Fast forward to present day as a work-at-home small business owner (with a busy toddler) and the picture looks quite different, to say the least. My goal is to spend these months giving my son the best summer experience possible. Meanwhile, clients are calling, the email box is filling up, and those day-to-day tasks of running and growing a business are not going away.

How can one manage working from home while surviving (and more importantly, enjoying) summer break with their children? I’m sharing my top 4 rules in my life to embrace summer break as a work-at-home mom.

1) Change the narrative.

Summertime presents a challenge for all parents regardless of their schedule and level of work flexibility. Logistics and childcare can be tricky to figure out, however the first challenge I realized I needed to overcome was the story I was telling myself. The narrative that I’m not doing enough for the business, as a parent and the idea that I should be able to seamlessly balance it all. I now believe that balance doesn’t really exist and the expectation that we can achieve it if we only “try harder,” is a self-defeating pursuit. Let go of the notion of balance and find peace in the acceptance of what your current circumstances are, also knowing that they will continue to evolve and change. The truth is while no parent can “do it all” during the summer months, we can do a lot, and by doing our best to take care of our business, ourselves and our family-this is enough, this is more than enough.

2) Lower expectations.

We all have certain expectations for how we conduct our work and home responsibilities, I’ve come to the realization that my standards need to be lowered during the summer months. This is the time to let things go of non-essentials and focus my high expectations to what work tasks must be completed and to the personal priorities that truly matter. Some things will need to be put away and can be picked back up once school starts back; they will survive and will be there waiting. Some things are ripe for the picking during the summer months and I want to take advantage of them-like backyard barbeques, time with extended family, and creating homemade meals with fresh corn on the cob and watermelon. Decide what you want to focus on during summer break and then let the rest go.

3) Get a work plan in place.

When it comes to getting my work tasks done, summer break is the time to channel my most organized, “Type-A” self. I try to be methodical in setting time and physical boundaries around work priorities and sticking to them. It’s a great idea to anticipate when you may have 15, 20, 30 minutes of time to work and have a plan for how to best utilize it- this will lessen feelings of overwhelm and help you get right to knocking to-do’s off your list. Schedule tougher assignments that require quiet and more attention for when you know you’ll have the house to yourself. Consider scheduling a chunk of time each week to work outside of the home at your favorite coffeeshop or coworking space, especially when you want to work on creative and new projects. Time out of the house will also give you a chance to get out of your yoga pants and mingle/converse with other adults (sounds like a vacation to me!)

4) Show yourself grace and kindness.

This is my favorite rule and the one I can struggle with the most. As we’re stretched for time focusing on managing our work and family, its easy to neglect ourselves. We need to show ourselves extra kindness during this crazy season in whatever ways make sense to you. Examples of self-kindness for me may include: unapologetically asking for help, outsourcing household tasks (cleaning, mowing, laundry), saying no to requests and invitations, and having fun whenever I can (Slip and Slide, anyone?) Remind yourself that your health and happiness are a good and essential use of your time.

Summer breaks may be different now that children and work responsibilities fill up the long days, but it can be pleasurable and memorable, nonetheless. I’m choosing to embrace this season of the year (and life) for what it is- tough but magical, long but also fast, and days filled with butterflies and mud pies and I honestly wouldn’t have it any other way.

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The Importance of Self-Care

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Imagine this: You are having a bad day at work. You weren’t prepared for a meeting with your boss, you forgot your lunch at home, and you don’t see the light at the end of the tunnel. Your calendar is jam-packed for weeks and so the only thing to do is dive deeper into work so you can get it all done. Exercise, dinner with friends, and a good night’s sleep begin to slip out of our grasp. 

One of the biggest things we place on the backburner of our lives is self-care. While the term may just sound like doing a face mask or soaking in a bubble bath, taking care of yourself is so much more. Self-care is about making sure you have the tools and the energy to continue on, whether that be reading your favorite book, meditating—you name it. Self-care on its most basic level is replenishing your soul. You can’t keep pouring out of an empty cup. 

There are all kinds of benefits to practicing self-care on a regular basis, which include: 

  • Lowers stress 
  • Increased emotional awareness and empathy 
  • Mindfulness 
  • Raises your self-esteem 

It is important to prioritize self-care. That is where self-care bingo comes in. It makes self-care fun and part of a game. You might be wondering what the heck self-care bingo is. It is exactly like it sounds. The prize isn’t a toy or cash, but a better, more mindful you. Some of the self-care tasks on the bingo card may include: 

  • Took a shower 
  • Challenged negative thoughts 
  • Drank water 
  • Sat with my feelings 
  • Got 7-9 hours of sleep 
  • Exercised 

With the help of self-care bingo, you are noticing and creating these habits in yourself. For example, we all know how important it is to stay hydrated and drink 8 glasses of water a day but when we get busy, we forget. Following along on one of these bingo cards helps you keep track of all the good things you are doing for yourself. 

Now, it isn’t ideal or even possible to do all of these self-care tasks in one day (however, full self-care days are wonderful and you should treat yourself with one whenever you can.) Sprinkle them throughout your week. If you are just absolutely too busy to even think about taking a bubble bath, schedule it out just like you do for the rest of your busy life. Once you get accustomed to practicing self-care, it becomes easier and easier to indulge in it. 

Self-care bingo is just one of MANY ways to create a self-care routine for yourself. Just practicing self-care in some capacity will help you tremendously. Hop on over to our Facebook Live to see our community manager Hayley and Ment member Emily discuss their self-care routines, why they find self-care so important in their busy lives, and maybe even play some bingo! 

P.S: Here is the bingo card we used from Alyse Ruriani! 

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5 Tips to Combat Writer’s Block

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Everyone at some point in their life has probably experienced some sort of creative drought. What we call writer’s block can happen to anybody. Famous writers experience it all the way down to little old me, writing this blog. Sometimes the timing just isn’t right. You might be scared about putting yourself out there, on paper and in life. You might also be trying to hard for your writing to be absolutely perfect. Every writer has definitely struggled with it at one point or another. However, just because you are down does not mean you should count yourself out. 

I don’t have a one-stop fix for writer’s block. I highly doubt anyone does—if you do, give your girl a call. You have to tackle combating writer’s block one step at a time in your own way. Here are some tips that I have found work for me and I am by no means a professional writer, but maybe some of them will work for you. 

A change of scenery. This is a tip that I have found works most for me but I take a little from each tip to get me back on track. If I am stuck on what direction I want to take something, whether it be a term paper or project for a class or one of my blogs for Ment, changing my location seems to help. I truly believe your surroundings have a great effect on your mood. If I am working at my desk at home, I will get up and drive to a coffee shop. If I am at work, I will change rooms. A new outlook can maybe spark something in you.

Take a break. Sometimes you have just written so much that your brain is fried. A break helps you clear your head so you can come back to your writing in a good space. Call up a friend, watch an episode of your favorite sitcom, or just mindlessly scroll through Instagram. Just make sure it is long enough for you to feel relieved, but not too long where you start procrastinating.

Go outside. This one may go hand in hand with the last tip, but can also be quite different. Get outside and move a little bit. Get some of that Vitamin N. Go for a walk, run or go to the gym.

Write something else. Got a lot of writing to do? If you are stuck on one piece of writing you’ve got, go to another one. It’ll take your mind off the one you’re hung up on and you can come back to the original one with a fresh take.

Play mind games with yourself. This tip might be a little counterintuitive, but it can work for some. Your mind is pretty powerful. Tell yourself you’ll write for five minutes. When that time is up, say you’ll write for five more minutes. Keep going with that system until you are satisfied with what you’ve got.

Don’t stress if you find yourself in a rut when it comes to your writing. Every writer has gone through it so don’t feel as though you’re the only one stuck in this situation. The one takeaway I can leave you with is don’t give up. Keep writing, keep fighting, and one day you will have something great. Don’t put yourself under too much pressure and follow these tips, and you will find writing to become easier and easier. Find that inspiration and don’t let go!

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Why You Need More Vitamin N

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It’s no secret we live in a society where we are always indoors. Most people will leave their homes to drive to where they work (most likely inside) and then back home. A recent study has shown that humans will spend 93 percent of their time indoors. There is also a shift to living in big cities that have limited access to natural surroundings. There are countless other studies conducted about the benefits that nature can have on our health and well-being. 

There is just something so rejuvenating about spending time outside, whether that is in a forest surrounded by towering trees or on the coast with the waves hitting your toes. Spending time connected to nature grounds us and helps us see the magnitude of the world around us. I am sure that you have noticed this phenomenon, especially during the summer months when you are outside more or even on vacation. 

Author Richard Louv questions what he calls “nature-deficit disorder,” which is an alienation from nature altogether. He poses the question in his book Last Child in the Woods, “What could our lives and our children’s lives be like if our days and nights were as immersed in nature as they are in technology?” 

What can cause us to fall into nature-deficit disorder? That’s not an easy answer. The rise and continuation of technology in our everyday lives, urbanization, and fear of the unknown can all be traced to having an effect on why we are spending much more time indoors rather than out experiencing nature. Louv states that prolonged alienation from natural surroundings can have deep affects on our mental and physical states, especially in our children. Research has shown that spending more time connected to nature can help with depression, obesity, ADD, and can stimulate creativity. 

In his most recent book, Louv has come up with a solution for nature-deficit disorder: Vitamin N. This book details specific activities on how to connect more with the natural world around you. Louv also cofounded Children and Nature Network (C&NN,) which is an organization determined to get children and families outside. Through this nonprofit’s website, you can take a pledge to finding Vitamin N and offers support, tips, and more. 

It might not be practical to drop everything in your life and go live in the woods forever, but there are lots of ways to implement some Vitamin N into your daily life. Enter: biophilic design. If you have been around on our blog for a while, you might have heard us talk about this. It is about integrating nature into your already present environment. It is so much more than just putting a succulent on your desk—do that if you want, though! Biophilic design takes into account the whole space, whether that is your home, your office, or wherever you spend your time. 

Pieces that can be considered biophilic design are plants, water, natural light, even natural air flow. Ment was created with a biophilic design in mind. We have a little green in every room of our space, a huge skylight in the coworking lounge and more. However, your place of work doesn’t have to do the design for you, you can do it yourself. Open the blinds or the windows  in your office. Place some plants everywhere. Your eyes will shift to the green leaves and put you at peace. Buy some nature-inspired art to hang around. The best tip of all would be get outside! Take your lunch out on a bench, meet with clients at a restaurant with outdoor setting, or just go for a walk on your break. 

Our nature-deficit disorder that we might face may not be totally curable in an instant. It is something we have to work on every day. Taking into account the words of Richard Louv, begin to implement some of his tips into creating a life that is more green. 

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How to Turn Your Side Hustle into a Full-Time job

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More and more people have been turning to doing something on the side, along with their typical 9-to-5 job (cue the classic Dolly Parton.) Sometimes the income from one job just isn’t cutting it anymore or you are deciding to follow a deep-seeded passion of yours. A side-hustle may start just as such, but then may turn into a business of its own.

Leaving a seemingly steady job to embark on a business that is all your own can be invigorating, but also quite scary. Think about if you are willing to give up possible benefits and follow your heart’s desire. Of course, make sure you have enough income built up to live on beforehand. Are you making enough money with this side hustle to justify the leap? Don’t take the jump until you are fully ready and committed!

When starting out, you probably just want to reach as many people as you can through whatever means necessary, and I totally get that. But, just like any business, it is best to find your target market and stick to them. They will allow you to find your niche and decide what works and what doesn’t. Focus on what works. This could be through social media, traditional ads, or however you reach your consumer base. After the target market is met, branch out to those who might normally participate in your business. That is how to grow.

Time is money, especially as a fresh entrepreneur. Know that it’s on you to make things  happen but do not to spread yourself too thin: it’s a balance. Take breaks when you need them, do a little self-care, and then get back in the groove. I know it might be about making the most money at first, but soon it won’t be.

Being on your own in this capacity, you are probably wearing more than one hat: owner, HR, sales, and probably more. If you are feeling overworked and overwhelmed trying to get your business off the ground, break down your tasks into smaller ones and check them off of your list one by one. Seeing each item get ticked off makes you feel more accomplished and you will feel more productive! This builds up your own accountability. It is all on you and you can’t rely on any superiors to tell you what to do. Do what is best for you and your business.

This is one of my favorite tips that I have probably included in almost all my blog posts, but it is important! Ask for help! We as humans are not meant to do anything alone. When you are putting yourself in a vulnerable place such as starting your own business, know that it will be hard, but surround yourself with people who wish to see you succeed. Being an entrepreneur can be a lonely experience, especially if you are doing everything on your own. Get to know people in the same line of work as you. Understand them as people beyond the competition. They are competition is some aspects, but take what you can learn from them and apply it to what you do.

Stepping away from the familiar 9-5 can be daunting, but if you are truly ready, don’t let that hold you back. Take the leap of faith, and your wallet might thank you down the line!

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