Healthy Workplace Challenge: Day 2
Saturday, January 27, 2018
We have three new items (steps 4, 5 & 6) to tackle today!
Miss Day 1 of the Challenge? Check out Day 1 here.
Step 4 Power Up Your Workplace Snacks:
The key to healthy workplace snacking is to always have something convenient on hand that has high nutritional value in relation to calories. If you are great at preparing snacks and food ahead of time then cutting up vegetables, making smoothies to take on the go, and preparing sliced fruit are all good options. If that isn’t you, try one or more of these alternatives to vending machine snacks:
Option A: Celery or Apples and Peanut Butter Squeeze Packs:
Apples and celery stay for a while, so pick up a few apples and/or a container of pre-cut celery while you are grocery shopping to bring to work Monday. To round out this snack, grab some peanut butter squeeze packs. This combination is a healthy, high-fiber, and protein rich option for quick snacks at work. If you can't find the squeeze packs in the store, here is a link to purchase them online: Peanut Butter Squeeze Packs
Option B: Dried Apricots
Dried apricots are a powerhouse of antioxidants, immune boosting vitamin A, blood sugar regulating vitamin E, fiber, iron, and calcium. AND with a glycemic index of 30, they are considered a low glycemic index food. This means they have a sustained effect on your blood sugar after eating unlike high glycemic index foods. For a more in-depth listing of foods and their glycemic index and what it means, check out Harvard Medical School’s report here.
Option C: Orchard Valley Snack Packs:
These snack packs are great because they stay for a long time, are individually wrapped so you can throw them in a briefcase or bag, and are high in fiber and protein. They come in a variety of options, the link above is to a particular favorite of mine if you can't find them at the grocery store.
Step 5: Infuse Your Own Water- And Drink It!
Drinking infused water has been the go-to detox and weight-management trick for many A-list celebrities and those in the fitness industry. Simply drinking more water, even if it isn’t infused boosts your metabolism, helps your body rid itself of waste, and acts as an appetite suppressant.
When you infuse (i.e. drop sliced fruit, herbs, or veggies in the water) the water, you get the added benefit of adding in some (but not all) of the nutrients and nutritional benefits of these fruits, veggies and herbs. Many also find drinking just plain water is boring, so adding in a slice or two of lemon means that they actually will drink the water.
Avoid, however, commercially diffused waters. Most of these waters only have added flavors & sugar substitutes in the actual water. These don’t help, and in most cases add chemicals that your body just has to work harder to rid itself of.
If you are looking for an detox water recipe, here is one I posted last month.
Like our Facebook page as I post new recipes and the rational behind the included ingredients every few months. AND, if you don’t have time to slice up fruit for diffused water, you’ll still get most of the detox and weight management benefits just by drinking plain water.
Step 6: Include stretches into your daily work routine
It may seem silly to some, but using a daily break to do 5-10 minutes of a few easy stretches while at your desk, or standing at a work counter can not only reduce tension, but may improve flexibility enough to prevent common workplace musculoskeletal injuries.
While most workplace stretching studies done rely on self-reporting, there is enough of a difference in the self-reporting between control groups not participating and those that are participating in work-place stretching routines to determine that those participating felt an improvement in their overall health and well-being. This was reported even if there was no direct correlation to workplace injury prevention.
As most businesses do not have the space or finances to implement a formal stretching program, I’ve provided links to three different programs for different work environments. One of them might work for you in your work environment.
Check with your physician if you haven’t participated in a stretching program before starting. Once you get started, running through the key stretches from any of the programs once a day at work should result in a pretty definite improvement in flexibility within two weeks. Taking a quick stretch break will not only improve flexibility, but many study participants reported clearer thinking, and decreased feelings of stress once returning to work activities.
Each day of this 3 day challenge we’ll provide How-Tos, Tips and Tricks, and shortcuts for removing and reducing toxins you are exposed to, improving your workplace nutrition, and increasing your overall fitness.
Click Here For Day 3 of the Challenge.
This information is solely for informational purposes. IT IS NOT INTENDED TO PROVIDE MEDICAL ADVICE. Check with your physician prior to starting any new health regimen. Neither the author nor web site publisher take responsibility for any possible consequences from any treatment, procedure, exercise, dietary modification, action or application of medication which results from reading or following the information contained in this information. The publication of this information does not constitute the practice of medicine, and this information does not replace the advice of your physician or other health care provider. Before undertaking any course of treatment, the reader must seek the advice of their physician or other health care provider.
Cori DiDonato, C.S.C.S., NSCA-CPT is the owner of CrossFit Silver Tiger and Silver Tiger Consulting as well as a Purehaven Essentials Independent Consultant. For more health and wellness articles by Cori DiDonato, please visit: http://www.corididonato.com/library.php
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