Category: Office Wellness

Office Fun for Earth Day

 

Earth Day has arrived, and there’s plenty of ways to celebrate the day while working in the office. For example, go on a company walk or a hike. Whether it’s a quick break to stroll the surrounding scenery, a planned excursion to a wooded destination, or an optional day-off meeting — going on a walk or hike with coworkers is a great idea. Not only is it a relaxing and healthy way to spend some time, it will also allow employees to form stronger connections to each other and to nature. 

Another Earth Day option is to bring in seedlings, seeds, or full blown plants, soil, pots, and paint. Take a break from work to have a joined activity of decorating pots and planting some flowers, fruits or vegetables, or other plants! Try to pick something everyone will enjoy and is pet-friendly, just in case. Not enough time to host this workshop-esque atmosphere? Allow employees to take their plants home and either plant them outside or in a pot. Supplies can be found at your local Dollar Store, so don’t worry about a hefty price tag! Don’t forget to hang up decorations for Earth Day and place posters or flyers in high-traffic locations with fun facts. Try using facts relevant to your office or the people you employ. Include Earth-saving tips to encourage better global citizenship.

Have fun celebrating Earth Day 2018!

How to Navigate a Business Lunch Without Blowing your Healthy Eating Habits

You’ve been making healthy food choices and feeling great. But the big meeting on Thursday is now going to be over lunch and you need to figure out how to stay on track. Here are some tips on keeping that Business Lunch a healthy one.

If dining out, skip the appetizers and pass on the breadbasket. Choose a simple, protein-based main dish, preferably baked, grilled or steamed (avoid breaded and fried) and ask if you can replace the starchy sides with double vegetables. A few well-chosen requests like ‘dressing on the side’ or ‘light on the sauce’ can painlessly make a big difference calorie-wise. Just try not to overdo the special instructions – if you need to provide lengthy directions to make it healthy it’s probably better to just choose something else. 

Some restaurants offer smaller portions at lunchtime, or make the decision to eat only half of the meal and bring the rest home to a family member.

For a catered lunch your best defense will be smart choices and portion control. Opt for reasonable helpings of chicken or fish dishes instead beef or pasta, avoid starchy sides and load up on the veggies (as long as they’re not drowning in sauce). If there’s salad it should take up a generous portion of your plate.  Fill your plate once (no going back for seconds) and stay away from the dessert trays. 

In all cases, eat slowly – enjoy your food. Take breaks to talk. Not only is it more professional to not be seen wolfing down your lunch (or discussing business around a mouth full of food), but you’ll likely find that you eat less overall. We’re full long before our brain realizes – slow down and allow time for everything to synch up. Start with the healthiest items on your plate and stop when you’ve eaten about 80% of your meal – you might be surprised to soon discover you’re not even hungry for the rest. 

It’s easiest to eat healthfully when co-workers are aware and can be supportive, but you may prefer not to draw attention to your personal health goals. ‘Saving room’ casually gets you out of starters and simply saying that you’re full is a nonchalant way to turn down seconds, multiple courses and dessert.

Believe it or not, showing a little restraint with your meal can actually have a positive impact on how your colleagues see you. Smart, sensible choices eaten in moderation allow you to come across as calm, cool and in control, helping more than just your waistline.

Spring Company Outing Ideas

 

We are quickly approaching my favorite season of the year – spring! Whatever is left of the snow is melting, the sun is staying out longer, and the temperatures are rising slowly but surely. After a couple months of frigid cold, it is no surprise that the majority of people want to take advantage of the spring by going outside as much as they can. Companies usually have an “outing” for their employees at least once a year, and to me, spring is the optimal time to have one of these. Here are three ideas that I think would work well for a potential spring outing.

Minor League Baseball Game – If your company is located in or around a major city, chances are there is at least one “minor league” baseball team around. They aren’t affiliated with any professional team, so the tickets should be very affordable. I have been to a few New Jersey Jackals games, so if you are in the Northern New Jersey area, this would be a fun option to explore. Teams like the Jackals allow companies to purchase group ticket packages, and this is a great idea for a spring outing. Most ballparks contain grass areas near the outfield, so coworkers can bring their kids, and toss a baseball around before the game starts. Being able to sit back as the sun sets, eating some food off the grill and sipping some beer with your family and coworkers after a long day at the office while watching “America’s Pastime” in person (even if it is a minor team) if a very fun experience.

Company Picnic – To continue with the theme of being outdoors, I’d suggest a company picnic as an option for a spring outing. A picnic could be scheduled for either Saturday or Sunday, so work shouldn’t be on anyone’s mind. Who doesn’t like sitting outside and eating? Everyone can bring a food item, almost like a pot luck lunch at the park. Some parks also allow grilling in certain areas, so the company “grill master” can show off his or her chops. Employees can relax by laying on the grass, or compete in some friendly Frisbee or whiffle ball competitions.

Mini Cruise – The spring weather also allows those with boats to take a nice ride out on the water. Another nice way to soak up the rays would be to take an afternoon excursion on a mini cruise. Boat services offer short “cruises to nowhere”, usually for a couple of hours. The boat stays out on the water, passes by different sites, and there isn’t a destination to reach. It allows passengers to feel the nice wavy breeze and relax in the sun. It also allows passengers to have a few drinks as well (almost all of these types of boats have a bar), without the responsibility of steering the boat back to shore. As the case with most group outings, you can take advantage of group discount prices.

Working Moms: Parenting Career and Parenting Successfully

How can working moms go about balancing career and parenting successfully? I won’t say it’s easy because who would really believe that anyway, but I will say that it’s completely doable. Like anything else that is successful in your life, you just need a plan of action. Here’s how to get there:

Decide What’s Important
First and foremost, you have to decide what’s important to you. The key word in that last sentence is YOU. There is no one-size-fits-all plan. Determine what your must-haves are and work from there. If breast-feeding your newborn is non-negotiable, make sure that your career somehow gives you the flexibility to do that. I was able to work part-time during the first 6 months after my daughter was born and was able to nurse her at home most of the time while pumping some during work hours. Maybe your must have is that you want to see your children off to school in the morning or need to be home when they come home from school. Whatever it is decide what you absolute need while still keeping in mind that you will need to sacrifice something along the way.

Ask Your Village For Help
It does take a village to raise children so ask your village for help and be sure to offer your help in return.
Exchanging baby-sitting services, rides or any other parenting duties is a great way to fit it all in. Perhaps you can call on a stay-at-home mom to drop your children off at karate in the afternoon and you’ll do the pick-up in the evening. Be careful to not abuse your friends and contribute when you are able to. If you have older children, get them involved in helping. Depending on their age, they should be able to take care of themselves and some household duties so it doesn’t all fall on you. It helps your children have a sense of responsibility and helps you out in the process. My children started doing their own laundry (from start to finish if you get my drift) at age 10 along with other daily and weekly chores. If you have a life partner, ask for their assistance if possible. Get your co-workers and boss on board to. Explain to them how important your family is and how they might be able to help you achieve the balance you are seeking. Many companies now offer flexible schedules, job sharing, work-from-home options and other perks that can make it easier for you.

It’s Okay to Say No
One of the things that has helped me the most as far as balancing career and parenting successfully is accepting that sometimes the answer is no. If I really can’t fit something in at work or at home, I am honest and say no (nicely.) I no longer do things out of obligation. For example, fundraisers are abundant once children get to be school age. After stressing myself out selling stuff because I felt obligated, I decided I would ask if I could just write a check to make a “donation” which would result in the same amount of money going to the school. It really made my life easier in so many ways. Figure out which things you can easily so no to that would help lighten your load. Sometimes you have to get creative.

The important thing to remember in all of this is that you need to take time for yourself and time with your children. Granted you may not want your career to suffer but your children are only children once and trust me, the time flies by.

Work & Life – A Delicate Balance

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Sometimes it can be hard to balance your work life with your personal life. Sometimes your work load is too much to handle and your personal life takes a back seat as a result. Sometimes, it’s because you’re not working enough, so your personal life will suffer. Perhaps you are working too many hours a day, or  you’re not working enough hours a day. Other times, there are just not enough hours in a day to go to work, and go out for a drink afterwards. We have all probably had a moment where we threw caution to the wind and embraced the night – only to go to work the next morning feeling like a zombie.

It’s time to balance your work with your personal life! It’s nice to spend a night out with friends, but we have to remember that work is important, and ultimately pays our bills. It’s important to do a good job at the work place, because at the end of the day, it ensures your future financial stability. Unfortunately, your personal life should take a back seat to your job, but it doesn’t mean that it needs to be banished all together! If you’re not working weekends, it’s the perfect time to hang out with friends, go out for drinks and stay up late if you want! That way, you won’t run the risk of causing trouble for yourself at your place of employment! There are plenty of ways to balance your personal and professional life, so that you get the best of both worlds! 

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!

Earth Day Inspired – Ways to Recycle at Work

Earth Day is celebrated each year on April 22nd. It marks what most consider the birth of the modern environmental movement in 1970. A time of hippies and protest, lead gas, and air pollution. Up until that time, our government didn’t seem to give much thought to the effects that oil spills, polluting factories and power plants, raw sewage, just to name a few, were having on us, wildlife and the environment. Thankfully, after the idea came to Earth Day founder, Gaylord Nelson, this has changed. Although much improved, it is something we have to work on every day, not just on April 22nd. With this in mind, below are some Earth Day inspired – ways to recycle at work.

Shut off lights and computers when not in use. Shut off power strips.

Go paperless when possible. Think before you print. Print only what you need. Print in black and white as much as possible.

Recycle unwanted catalogs, newsletters, magazine and junk mail. Don’t forget plastic wrapping, plastic bottles, etc.

Purchase recycled office supplies when possible.

Make it easy for everyone to recycle. Place recycle containers that are clearly marked, in easy to see places.

Bring your own containers and utensils from home, whenever possible. Avoid using paper and plastic plates and utensils, if you can.

Brainstorm with your fellow employees to come up with more ideas.

With everyone’s cooperation, we can make this world a brighter and safer place. Not just for us, but for future generations to come. Happy Recycling!

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.

  1. 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!

  1. 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.

  1. 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.

  1. 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.

  1. 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.