Burritos or Bust? Eating Mexican and Eating Healthy

Burritos are one of America’s favorite foods and are part of our Mexican-American heritage. So popular, we spend $39 billion a year at 54,000 Mexican restaurants (2). The style of food is served in multiple venues like fast-food or gourmet. One can order a burrito with almost anything on it, making it versatile for different palates. Buyers beware as most restaurants serve their tasty burritos loaded with calories and saturated fat.

The typical burrito contains rice, beans, meat and sour cream that calculates to over 1,000 calories and 14-18 grams of saturated fat(2). A vegetarian one I tried a few months ago had over 1200 calories. With such high calorie and saturated fat count, fitness minded people should concern themselves with the type and kind of burrito they are ordering.

Last weekend I went out to eat with family and friends to a local Mexican establishment known for its vegan and vegetarian options. My eating habits are not vegetarian or vegan by nature, but I do believe in limiting meat consumption while increasing vegetable and fruit intake. Burritos can be tough in finding the right balance.

As everyone ordered their choice of a burrito at Rancho Cocinas in North Park, I went with a healthy burrito selection. It was made of black bean, vegetarian, little cheese, and lettuce wrapped in a whole wheat tortilla. The massive burrito was less than 600 calories. That is up to half the calories of the large standard burrito.

I have always had this impression that great taste and health food simply don’t go well together. In this case, I was wrong. After sharing pieces of our burritos, it was unanimous at our table that the healthy wrap burrito was the best tasting. This shows it is possible to eat out while still maintaining your fitness goals. Simply choosing the best alternative can make a large difference between in meeting your goals or falling back into bad habits.

Online Learning Has Earned its Permanent Place in Higher Education

Online learning is now a permanent part of higher education and will continue to expand its market. The ease and convenience of online education is changing the face of colleges across the country. As a modality of learning, it allows students to connect to their class and professor at times that are more convenient for them.

Traditional education is face-to-face and requires the student to be present in order learn. This leaves out many people who balance families and careers. Besides, those who live in rural areas, or out of a university’s geographical area, will be cut off from higher education.

A selection process not based on actual skill or ability is bad news for the economy. Employers require highly skilled employees who continually update their knowledge to stay competitive with the market. Those who are most likely to capitalize on higher education are left out of the mix.

Online education will likely continue to grow and become a standard, possibly superseding tradition modalities, as a delivery channel for teaching and learning. Professors and students are becoming familiar with online education and are likely to adopt more of it in the future, (Mbuva, 2014).

There is also an additional cost benefit. State budgets are getting squeezed and colleges are running in the red. Online education may continue to become a popular method of reducing campus costs and lowering overall operating costs.

Universities will continue to look toward for-profit, online models, to cut costs; even if they continue to lobby against competitive higher education ideologies. They don’t really have much of a choice. Most avenues of increasing wealth have dried up and cutting heavily will lower the quality of programs.

Virtual classrooms lower costs and expand a university's customer base. Land based colleges will maintain their prestige but will need to augment with hybrid, and/or fully online programs. They will seek to expand their offerings to support a growing need for higher education.

Online education is here to stay and it will continue to be adopted by institutions. It reduces costs and fits the needs of students. Professors and students are becoming accustomed to the online process and will seek its convenience in selecting future programs. As market factors adjust, online education may find itself a hot commodity.

Mbuva, J. (2014). Online education: progress and prospects.   Journal of Business & Educational Leadership, 5 (1).

Today is International Yoga Day

Yoga is an ancient practice that is at least 5,000 years old. Today marks the first International Yoga Day where millions of people will practice yoga across the globe for a day of health and peace. It was an event called by the Prime Minister of India Narendra Modi. Some have criticized the politicization of yoga, but the overall idea could be a good one if it takes on the right objectives.
 Considering that 75% of people in the U.S. are overweight or obese and people have become decensitized to violence a little yoga won't hurt anyone. As a nation we are becoming globalized and engaging in a practice that connects us to the rest of the world in our desire to be of good mind and body is positive. 

Yoga is a practice that is part spritual and part physical. Depending on the type of yoga one practices they can expect to increase focus, reduce stress, improve flexibility and strengthen their muscles. Each person moves through a sequence of actions that speed up the heart and stretch the body. With the right kind of breathing it is possible to slow down and reduce stress. 

By some estimates yoga is practiced by 10% of the country (1). Whether a political stunt, a fitness routine, or part of a meditation program the benefits of yoga are helpful to people's lives. As more people practice the ancient method it is hoped that they will be more reflective of their behavior while improving on their health. Today, Yoga events are planned around the world from New York to San Diego. 

The Nature of Values and Authority-Beyond Metrics

Authority is accompanied  with power, and this can be an irresistible aphrodisiac. It is so intoxicating that people continually seek to gain higher levels of authority through wealth, social position, and power accumulation. Positions of power should come with responsibility, and those who do not have the right kind of values should not be entrusted to direct others. People in power positions set the standards for others and can have an enormous impact on acceptable behaviors among their charges.

A study focusing on disengagement theory found that managers who pushed others to engage in misreporting had a direct impact on the moral performance of their subordinates (Mayhew & Murphy, 2014). Supervisor requests were met with willing subordinates who misreported more, rationalized their unethical behavior and didn't feel that bad about it.

Immoral bosses changed the perspective of their subordinates to the point where they no longer could have any remorse. As unethical behavior becomes embedded into the organizational culture, it creates expectations. For those who “play by the rules,” it can seem like an unfair disadvantage.

Performance metrics becomes to define the individual. Companies that do not concern themselves with how these metrics were achieved will find themselves engage in more immoral activities. Whether the metric is associated with sales or production, the result should include an expectation of ethical behavior in its achievement.

All organizations, whether public or private, should seek to recruit and develop authority figures with moral sentiments. When tough decisions need to be made it is those with an internal moral compass who can make the right choices while those who are self-seeking and need external gratification will be more likely to support unethical behavior. The values of the authority figure will soon spread to their subordinates and create a new way competing.

Mayhew, B. & Murphy, P. (2014). The impact of authority on reporting behavior, rationalization and affect. Contemporary Accounting Research, 31 (2).

Practicing Self-Defense to Complete a Full-Body Workout

Mixing hobbies and fitness is beneficial for achieving multiple goals with the least amout of energy. Self-defense classes can be fun and raise your skill level but in and of themselves don’t necessarily increase your fitness. Mixing kickboxing with cardio, stretch and strength training can help in getting in shape while moving through martial art belts quickly.

Practicing kicks, blocks, and combinations works well for raising a heart rate. Combining this with squats, jumping jacks, burpees and other fat blasting efforts will get anyone huffing and puffing quickly. All that effort will raise the heart rate and improve fitness levels while having fun.

 There is a growing body of evidence that interval training has a higher impact on weight loss and health than a consistent heart rate found in activities like jogging (1). Short bursts of energy with interval periods of rests has a high success rate. The cycle is repeated throughout the entire fitness session of 40, 50 or 60 minutes.

In experimentation I have found it is possible to cycle through kickboxing, strength training, and yoga to achieve a total body workout. For example, kickboxing offers ( kicks, punches, and combinations) to raise the heart rate, slow down that heart rate through Kata (sequenced shadow practice), raise again through strength training (push ups, squats, burpees, weights), stretch and finally strengthen through yoga.

It is a complete practice of raising the heart rate for cardio and weight loss while still increasing the strength of the body. It has the bonus of stretching muscles for maximum flexibility. All of the fitness needs are covered in each exercise session.

This doesn’t mean it works for everyone; nor that it is a perfect workout. However, there are only three types of exercise that include cardio, stretching, and strength training (2). Trying to find an appropriate sequence that maximizes the most benefits of each with the least amount of energy is something that keeps me busy and in shape. If you are going to learn self-defense you might as well get in shape at the same time.

The Necessity of Change-Using Kotter’s Change Model

Organizations that fail to change, eventually fail to exist. Threats to longevity can come from any source that ranges from market preferences to enacted legislation. Organizations must continue to adapt to changes and threats to be fruitful and thwart failure. Kotter’s Transformational Change Model helps formulate how change occurs and ensure that the change becomes embedded.

Kotter’s Change Model has eight different stages that move the company through the process of change and into the solidification of change. The steps required to avoid stagnation include increasing urgency, building guiding teams, developing a vision, communicating, enabling action, develop short-term wins, continue pressure/urgency, and making the changes stay (Tanguay, Waltman& Defebaugh, 2011).

The model seems to create a buzz in the workplace, sets social standards, creates small steps to enact and solidify the change. Staying power requires adjusting the metrics and performance needs of the organization. Much of this includes modifying how employees are promoted and awarded to ensure that change takes effect.

Change comes down to two fundamental ideas of process and expectation. Changing processes leads to new expectations and expectations support the use of processes. People must accept the new methods and then adapt them as the most beneficial. Resistance occurs when processes are rejected, and companies slip back into previuos ways of doing things.

All entities and organizations must change and adapt or they will soon find themselves irrelevant. The processes of development requires challenge and successfully overcoming that challenge. Using models such as Kotter’s helps decision-makers understand how change happens which can lead them to promote more efficient change with the least amount of turmoil. All change will require some frustration and adjustment

Tanguay, D., Waltman, J. & Defebaugh, S.  (2011). An ethics program assessment: a case study of Kotter’s Transformational Change Model. Ethics & Critical Thinking Journal, 2.

Science Starts with a Question, Not a Conclusion

Science is the perpetual pursuit of truth. It explores, identifies, investigates and forms models to predict future events. Models are applied to new instances and are tested against their natural environment to ensure that they are valid under similar situations. Science rests on asking questions. If science starts with a conclusion, the entire process of investigation becomes invalid.

A person who jumps quickly to a conclusion without appropriate fact finding often does so based on their personal and subjective perspective. The conclusion is more about the investigator’s personality and goals than it is about truth. The researcher projects their bias into the study and skews the results; the entire report becomes invalidated.

Starting with a question ensures that all possible outcomes are considered as an explanation. The researcher should not selectively accept and reject relevant information without ensuring they are outside the scope of the study. An accurate picture is created when all of the competing information is included in the study and used to draw logical conclusions.

The process of investigation is so important that we have developed a scientific method of balances and controls. The discovery process rigidly defines how to investigate a problem to help limit investigator bias that inadvertently seeps into the study. Ensuring scientific exploration follows appropriately methodology leads to higher relevance, validity and internal consistency of the study.

I have seen researchers push for a conclusion before designing the study. Even though they may not be aware of it, the investigator designs the entire study to justify their point.  They were not able to see the obvious and more parsimonious answers in front of them because they were perceptual blind to alternative explanations.

Whether one is conducting academic research, investigating a corporate problem, is a law enforcement investigator, or trying to replicate previous studies it is important to start with a question and not an answer. A question creates a better reflection of truth by logically moving to an unknown conclusion.

Training researchers to approach complex problems with the right mindset helps in generating better results that can be applied to predict future events. As the models change, develop, and adjust they become more accurate with each repetitive investigation. Only through openness of thought and exactness of measurement will new discoveries lead to higher performance. Each investigator should seek truth above confirmation of self-beliefs and bias.

Do you have a question or an answer? “By doubting we are led to question, by questioning we arrive at the truth.” Peter Abelard (French Philosopher)