Office Health and Wellness Archives - Page 2 of 3

Low Calorie Recipes For Work

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These are quick easy low calorie recipes for work. It will keep you full until the next meal without fail. It is also something you can eat either as a breakfast or lunch. For those worried about carbs, the early part of the day is fine for a higher carb intake since you have the rest of the day to burn them!
REMEMBER: Carbs are helpful for lunchtime walks!

Sliced banana with peanut butter on crisps.
1 medium banana – 105 Calories, 0.4g Fat, 27g Carbs, 1.3g Protein
2 tablespoons All Natural (Better’n Peanut Butter) – 100 Calories, 2g Fat, 12g Carbs, 4g Protein
3 Wasa Crip N Lite Crispbread (Crackers) – 60 Calories, 0 Fat, 13g Carbs, 2g Protein
Total – 265 Calories, 2.4 Fat, 52 Carbs, 7.3 Protein

Spread the peanut butter between the 3 crispbreads and cut up the banana and divide evenly between the crisps and that’s it! Delicious as well!

Sliced cucumbers with hummus in a whole grain pita.
1 Whole Grain Pita (Toufany) – 155 Calories, 1g Fat, 30g Carbs, 6g Protein
1 Cucumber Medium – 45 Calories, 0.3g Fat, 10g Carbs, 2g Protein
2 oz Hannah’s Hummus – 120 Calories, 9g Fat, 10g Carbs, 4g Protein
2 ribs Romaine Lettuce – 10 Calories, 0g Fat, 0.02g Carbs, 0.6g Protein
Total – 330 Calories, 10.3 Fat, 50 Carbs, 12.6 Protein

Slice along one side to open the pita, spread 2 oz. hummus (any flavor, mine is roasted red pepper) along the inside of the pita. Add thinly sliced cucumber cut lengthwise, a few ribs of chopped romaine lettuce to plump it up and you are all set! Tastes really refreshing, better than you might believe. Try it, you’ll like it!

Tips For Handling Stress at Work

Stress and work seem to go hand in hand. Today, the American worker is both the most productive and the least likely to take vacations. This along with a continued presence of stagnation in our economy and a loss in actual buying power in real wages, is putting exceptional stress on the families that depend on that wage value. Meanwhile, corporations are continuing to make record profits and not investing, as a whole, back into the economy. Moreover, new technologies like Artificial Intelligence, Finance technologies, 3D Printing and Self-Driving cars are threatening the stability of many jobs once thought safe. Today a shocking number of occupations, some that require four year degrees and/or thousands of hours of real experience real world experience are actually well below what many would expect. Here are just some occupations that are shocking low in their market valuation:

Adjunct Professors, make an average $21,600 for full time, however few make more than 35hrs per week.

Home Health Ade make an average $21,830 annually.

Regional Pilots make and Average $22,400 annually and training can cost upwards of $100,000.

Veterinary Technician makes $31,470 average and require a four year bachelor’s degree.
The major source of stress should be the primary concern. When talking about stress at work and the first to be addressed with tips for handling the stress at work.

Many corporations place tremendous stress upon their workforce vis-s-vie one simple equation often repeated: The simple application of responsibility for production, without the authority to decide on the manner in which that production occurs. To understand how this works, we need only consider an example: Joe is a worker at X Brand manufacturing, his supervisor gives the quota of 1000 pieces each day. However throughout the day many issues accumulate from further upstream in the process which prevent or slow down the ability to reach such quotas. This little unrecognized effect is at the core of much of our work related stress. Having no authority to control the quality along with the responsibility for production demands, exacts a tremendous stress on workers every day. These are just a few examples of what is now considered “the new normal” and along with the growing concern over our jobs, all of this just adds to the importance of managing stress at work. Stress is actually a mental state that results from a perceived stress, and as such can be dealt with through a much larger range of techniques.

Most resources point to palliative measures and unless we are able to address the main source of stress in our labor force. The solution seems obvious for workers around the globe, they need to gain control over their labor and begin to empower themselves. Part of this empowerment can come from supporting Democratically Run Worker cooperatives and/or the conversion of sole proprietorships and corporations into ESOPS. Worker empowerment can go a long way in reducing the daily stress surrounding production by giving them authority over their work as well as responsibility. The UN called 2012 the year of the Cooperatives and it was the start of significant activities surrounding the integration of Democracy into our workplaces. Socially, we have other options in how work is structured and these we can go into more in the coming articles.

Fitness Tips for the Office

Keeping in shape is one of the hardest things to do. When you work in an office it gets a little harder since you have to sit all day. I have 3 tips to keep you in shape in the office without disrupting the workplace.

Take the Stairs: This here is a sacrifice because I know we all love the ease of an elevator. But this is a fitness conversation. The trip up the stars in the morning will be your cardio and weight training. Your bag will act as a weight while you do inclined leg lunges up the stairs. The walk up the stairs will burn fat and slim your arms, thighs and legs. And the walk down the stairs will be your daily dose of cardio.

Healthy Well Portioned Lunch & Snacks: Now some people get a bit dismayed when they hear well portioned healthy meals. It’s easier than you think and tastier as well. You breakfast can be a banana with a muffin or bagel and cottage/cream cheese. Your lunch should consist of 1 cup of grain (i.e. rice, potatoes, quinoa), 1lb of protein (i.e. chicken, beef, pork, veal, fish), 2 cups of vegetables (i.e. spinach, broccoli, kale) and a glass of water/fruit juice. Your afternoon snack should consist of a muffin, water/fruit juice, and an apple.

Leg Lifts: This is an exercise that you can do at your desk without anyone even noticing. It’s also great for your calves and abdomen. As you sit at your desk every now and again just lift your legs up side by side and hold them straight for 10 seconds. Now do this 10 times and repeat this every hour after your lunch.

If you continue this routine every day for 3 months, I guarantee you will be satisfied with the results.

5 Tips To Beat Fatigue At Work

It’s easy to feel like you’re starting to drag at work. People often turn to excessive amounts of caffeine or sugar to get them through the day. Despite the quick increase in energy, this ultimately results in a caffeine or sugar crash a few hours later. Even just powering through the fatigue can have its drawbacks. Here are 5 tips on how to beat fatigue at work.

Start your day on a good foundation: Sleep

A good night’s rest can go a long way. Getting the right amount of sleep is key, but it is also important to get quality sleep. Avoid as many distractions as possible by turning off the television, music, cell phones and tablets. If you still have light pollution in your bedroom, try using a sleep mask. You will feel ready for a productive day after a long quality rest!

Don’t skip meals!

This one is tough because it is easy to forget to eat when you’re busy. Unfortunately, this will lead to a huge drain in energy. Even a small breakfast, like cereal or yogurt, will make a difference. If your job allows it, keep a health snack at your desk. A handful of pretzels or almonds will provide a quick recharge. Most importantly, never skip lunch.

Find a reason to get away from your desk

Moving around will provide an energy boost because it increases blood circulation. Maybe you have something to file or copies to make. If you can’t get away from your work station, try standing for a few minutes instead of sitting. You can also try small stretches at your desk. Wiggle your toes, move your ankles around, move your shoulders and neck around. It’s simple enough that you can do it while getting your work done.

Look away from the computer

Constantly staring at a computer screen will cause significant eye strain and fatigue. Every 20 minutes, look away from your computer at a distant object (20 feet away) for 20 seconds. This is known as the 20-20-20 rule.

Remember that there is a world outside of work

It may feel counterproductive to walk away from your work, but powering through it is exhausting. Try to go outside for lunch or even a 10 minute break. At the very least, walk past a window and sit somewhere else for a few minutes. A change of scenery can go a long way in helping to unwind and relax. While you’re out there, forget about everything that’s happening at your desk. You will feel recharged and more productive when you return to your desk.

Maintaining Your Diet at Work

The number one way to maintain your diet at work is to start from home. If you eat a full breakfast between 6am and 8am it will hold off hunger for until at least 11am. If your job is a reasonable distance from home, try walking or biking to work. Once you arrive to your work place take the stairs instead of the elevator.

Even if all of the constant moving makes you work up an appetite, have a snack. Having a morning snack like a piece of fruit or healthy snack bar around 11am will decrease your appetite for your afternoon break, ultimately making you eat less at lunchtime. When you take your lunch be sure to eat healthy and light, so that taking your afternoon walk outside of the facility is a breeze.

When you’re taking your walk be sure to open up your lungs by taking deep slow breaths in and out. Another way to maintain your diet at work is to get your coworkers to eat healthy with you so that way you aren’t enticed by the aroma of fast food and wholesome home cooked meals. Encourage others at your office to maintain their diet so that you can partner up with someone and keep your health balanced.

How to Handle the Work Commute Stress

One thing I noticed about long commutes was that they tended to take all my energy away. By the time I got to work my coffee was gone and I was tired again, I had wasted precious energy on 40 minutes or more of car-dancing, I had already talked to seven people at red lights, and I had panicked about traffic as well as mostly everything in the world.

I couldn’t sustain this any longer and I knew I had to do something. I’ve kind of narrowed it down into four basic strategies:

1. Wake Up Early and Leave Early
The classic mistake: wake up late, leave late, freak out for an hour in the car, get to work late. It’s true that the initial moment of getting out of bed is close to impossible, but when I wake up early, stretch, and drink a little water, I’m eternally grateful for the extra few minutes. I can leave earlier, too. And then in the car when I have to stop and let a pedestrian cross the road, instead of shouting “WHY IN GOD’S GREEN EARTH IS THIS HAPPENING TO ME?” I can let the pedestrian go in a pleasant manner.

2. Pace Yourself
I’ve started trying different things to conserve my energy in the mornings. The first thing I realized is that, as much as I may want to listen to energetic rock-and-roll while chugging espresso at 7 a.m., it helps a lot to put on some soothing music and just calmly zone out during the car or bus ride. It saves my energy for when I get to work and keeps me in the right mood for it. The other thing that helps is to get your lunch and/or breakfast ready at night, so you can just grab it without rushing on your way out.

3. Or, Don’t
Feel free to get excited on your way to work. Car rides can be fun if you have the right tunes, the right weather, and the right mood. Roll down your window, drink your espresso drink (or your green tea), and think happy thoughts.

4. For Goodness Sake, Talk Yourself Out of It
As the cars creep inch by inch down the highway, stopping short just so, it helps to keep reminding yourself: I will not stress. It’s okay. I will not stress. This is not the end of the world. This also has to do with pacing yourself. What’s the point of wasting all that energy so early on? I ask myself all the time: Is this situation really worth feeling pure terror over? If not, just relax. Breathe. It’s going to be all right. Calm yourself with words.

Going nuts in the morning is no fun. But when I wake up early, pace my energy (or don’t), and remain composed in the face of unfortunate driving conditions, I find that the long morning commute is totally manageable and even a good chance to start your morning off right.

How to Watch What You Eat At Work

Do you eat like a gem on the weekends and then, at work, find yourself torn between the cheeseburger and the $3 mozzarella sticks?

It can be difficult to maintain your diet during the week, but I’ve found that a few things work really well for me:

Fruit
Fruits with skins are cheap, healthy, and easy to bring to work because you don’t even have to worry about keeping them on a clean surface. As a germaphobe I am particularly into bananas, kiwis, oranges, and grapefruit and it’s fun to just have them rolling around on your desk, waiting to be eaten.

Easy Sandwiches
There’s a lot you can do with just some bread, arugula, already-cooked chicken sausage, a piece of cheese, and a microwave. Just saying.

Leftovers
This is probably the holy grail of maintaining your diet at work. If you just muster up the mental willpower when you get home at night to cook a big dinner, you can bring your leftovers the next day. You won’t even have to consider the $1.25 Cup ‘O Noodles.

Raw Veggies
This is for the go-hards… A Tupperware of raw veggies never hurt anyone. Just eat them along with your granola bar and your easy sandwich. Broccoli, cauliflower, carrots, even cucumber (although you’ll have to slice that up and at that point you might as well make a salad). Also—if you do bring a salad, pack your dressing separately. Salads aren’t gross, wet mushy salads are gross.

Be patient with yourself and try to bring one healthy thing a day. Or, at the cafeteria, buy one healthy thing instead of one unhealthy thing. It’s easy to eat healthy on the weekends, when you’ve got time and the willingness to spend a bit more money, but it’s important not to let work get in the way of a healthy, happy lifestyle.

How to Eat Healthy At Work

Let’s face it, eating healthy at work is not fun or easy. The bottom line is that work equals stress, and for most of us, stress equals eating (usually unhealthily). Being able to manage your diet at work is a key tool that will allow you to maximize productivity on the job while also feeling good about yourself. Everyone wants to be healthy and fit, but dedicating the time and energy to be able to consistently make the right food and exercise choices, especially while working a grueling schedule, can seem like a daunting task. Here is a list of five easy and healthy choices to make while at the office rather than daydreaming of donuts and other delicious treats.

Pack Your Lunch
Packing a nutritious lunch is a key tool in being able to resist temptation to reach for that bag of potato chips from the vending machine or the pasta primavera from the cafeteria. Bringing lean meats, whole wheat breads as well as nuts and water instead of those greasy alternatives will not only make you feel better about your choices, but give you sustained energy when that “2:30 feeling” rolls around.

Avoid the Vending Machine!
The vending machine is for lack of a better term, your mortal enemy at work. This big box of horrors is most always filled with salty and chocolaty snacks that will ruin your diet and leave you feeling bad just minutes after that wrapper hits the trash can. Try alternatives such as celery and peanut butter, apple slices, almonds and raisins to replace those waist-busting treats.

Take a Walk during Lunch
Ah, our cherished lunch break. Our time to relax, unwind….and continue to sit. This is the completely wrong idea for most people who are looking to maximize their day. After you eat (a healthy and satisfying meal of course) try taking the second half of your break outside and get moving! Even just a 20 minute walk at a moderate pace can get your blood pumping and release crucial endorphins that will uplift your mood for the second half of the daily grind. Instead of sticking your nose in your neighbor’s business or reading about which celebrity said this and that, make your lunch break a productive one!

Stay Hydrated
Water, unlike the vending machine, is your best friend while trying to maintain a healthy lifestyle. Having a glass of water handy at your desk will not only keep you hydrated, but keep you feeling fuller throughout the day. Instead of snacking, drinking a few 8oz glasses a day is an essential tool to looking and feeling great. Replace those sugary drinks and carbonated beverages with a good ol’ glass of h2o.

Stick Together
There isn’t an easier way to stick to a healthy diet at work than having a buddy who wants to keep healthy with you. Sticking together while the rest of the office is digging into some birthday cake for the third time this month will help to ease the pain as you watch those empty calories go to waste. This teamwork can often lead to a workout partner (another essential tool in living a healthy and active lifestyle) so team up, and everyone wins!

Quick Exercises You Can Do At Work

Simply sitting at a desk all day shouldn’t be a reason to lose yourself, physically, mentally, or emotionally. Exercise plays a part in everyone’s life, just in different ways. So here are some quick Exercises You Can Do at Work.

The following exercise is best for sitting; Calf crunches, at your desk place your legs hip width apart and simply tip toe for 3 seconds, then release, placing your foot flat on the floor for 3 seconds. After doing 3 second intervals 10 times, you then decrease your count to 2 seconds up and down 20 times. Finally, your last set you will be tip toeing for 1 second both up and down 30 times.

Another quick Exercise You Can Do at Work is to walk on your break. Take a walk around your facility instead of having a seat in the break room. This will keep your metabolism going and may deter you from eating such a heavy lunch. Once you get comfortable with your walk, time yourself. Each day try your best to beat your last time. Here’s another tip for preventing additional weight gain while working behind that desk.

If you are sure to eat a complete breakfast between 6:00am and 8:00am you can hold off hunger for until at least 11:00am. Having a morning snack like a piece of fruit or healthy snack bar around that time will decrease your appetite for your 12:30pm break; ultimately you’ll eat less at lunch.

Exercise Plan For The Office

Think you can’t make time to exercise at work? Well, think again. Turns out the average American will spend over 90,000 hours working in their lifetime! So, spend those hours wisely and implement this fool-proof exercise plan for the office:

Healthy begins as a mindset. Write a list of your fitness and nutrition goals and pin it up in a visible spot at your desk or office space. Try to remind yourself of these objectives by reading through them at the start and end of each day.
Get moving! Organize daily walking trips around the office grounds with your co-workers during lunch and break times. If you have a park or walking track nearby, even better! As you progress, incorporate ankle or hand weights for an added challenge and maximum calorie burn.
Snack smart. Bringing healthy food from home is easier on your wallet and can boost concentration and energy levels. Here are some quick and easy snack ideas: hardboiled eggs or cheese with whole wheat crackers, apples and peanut butter, veggies and hummus or low-fat dressing and trail-mix/dried fruit with plain, low-fat yogurt.
Stay hydrated. Did you know that people often mistake dehydration for hunger? Before reaching for that bag of chips, drink at least 8oz. of water. You’ll feel better and more satisfied after a few minutes, guaranteed!
Stairs are not just for fire-drills anymore! If you work in a multi-story building, challenge yourself by walking to your destination whenever possible instead of using the elevator. Climbing just a few flights each day can build endurance and promote stress-relief.

Changing little habits can produce big results when done consistently. While these tips alone don’t guarantee you a six-pack, this simple but effective exercise plan for the office might just kick-start a lifestyle transformation for you and your co-workers!