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Health and wellness @office
Health and wellness @office
Health and wellness @office
Health and wellness @office
Health and wellness @office
Health and wellness @office
Health and wellness @office
Health and wellness @office
Health and wellness @office
Health and wellness @office
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Health and wellness @office

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Working eight or more hours a day can make it difficult to eat healthfully unless you plan ahead. Research shows that eating every four hours helps to keep your metabolism charged and your energy …

Working eight or more hours a day can make it difficult to eat healthfully unless you plan ahead. Research shows that eating every four hours helps to keep your metabolism charged and your energy level high. Before you dig in your drawer for spare change and head to the vending machine, plan ahead and stash low-calorie, nutritious snacks in a cabinet, drawer, or your briefcase. Each of these snacks has less than 200 calories and are sure to satisfy when the 3 p.m. cravings hit.
As we work tirelessly towards our system go- lives, you may be asking yourself what you can do to make changes at the office- lets face it we are spending more and more time here each day.

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  • Last week, First Lady Michelle Obama and Agriculture Secretary Tom Vilsack today unveiled the federal government’s new food icon, MyPlate, to serve as a reminder to help consumers make healthier food choices. MyPlate is a new generation icon with the intent to prompt consumers to think about building a healthy plate at meal times and to seek more information to help them do that by going to www.ChooseMyPlate.gov. The new MyPlate icon emphasizes the fruit, vegetable, grains, protein and dairy food groups. “This is a quick, simple reminder for all of us to be more mindful of the foods that we’re eating and as a mom, I can already tell how much this is going to help parents across the country,” said First Lady Michelle Obama. “When mom or dad comes home from a long day of work, we’re already asked to be a chef, a referee, a cleaning crew. So it’s tough to be a nutritionist, too. But we do have time to take a look at our kids’ plates. As long as they’re half full of fruits and vegetables, and paired with lean proteins, whole grains and low-fat dairy, we’re golden. That’s how easy it is.”
  • Working eight or more hours a day can make it difficult to eat healthfully unless you plan ahead. Research shows that eating every four hours helps to keep your metabolism charged and your energy level high. Before you dig in your drawer for spare change and head to the vending machine, plan ahead and stash low-calorie, nutritious snacks in a cabinet, drawer, or your briefcase. Each of these snacks has less than 200 calories and are sure to satisfy when the 3 p.m. cravings hit. For a hunger-curbing option, try 10 multigrain wheat crackers (such as Multigrain Wheat Thins) and a tablespoon of natural peanut butterGrab an apple, banana, pear, grapes, or other portable fruit as you dash out the door every morning. If you grab a different fruit every day (and change with the seasons), you'll obtain a good variety of nutrients plus fiber, and won't get bored with the same old snack. Nuts are rich in heart-healthy fats but are calorically dense (about 170 calories per ounce) so measure out an ounce (about 24 almonds) and stick to that amount instead of feasting on the entire bag. When you're in a rush at work and want something warm and comforting, make a packet of plain instant oatmeal by adding hot water from the coffee maker for a quick and satisfying treat. Choose plain oatmeal and add your own flavorings to control the calorie and sugar content. Top with a 42 calorie mini box of raisins for a sweet flavor and added nutrients or sprinkle with cinnamon and nutmeg. If you're having a sweet attack and are looking for a healthy "bar" that isn't loaded with sugar, reach for one that is all natural. Brands like LaraBar and KIND are good sources of fiber, contain no added sugar, and are made from whole, natural ingredients like dates, almonds, cashews, and cranberries.
  • As we work tirelessly towards our system go- lives, you may be asking yourself what you can do to make changes at the office- lets face it we are spending more and more time here each day.A study by the American Dietetic Association found that 70% of Americans eat at their desks more than twice a week. While on the surface this may appear to boost the productivity of the work force, there are several issues that come into play.One of the biggest drawbacks to eating at your desk is that you're not focused on your food. Eating at your desk encourages mindless eating, and overeating.You're most likely multitasking and not paying attention to the amount of food you're putting in your mouth. By concentrating on work, you can easily misread your bodies hunger cues.In addition to the mindless eating, food safety really comes into play. If you get called away from your desk, and then you have to put off eating for an hour or two, and then you pick at your lunch over the day, you need to be concerned about the temperature of your food and food safety. Your room-temperature chicken salad sandwich that's been sitting out for three hours can easily become a bacteria feeding ground. The desk, in terms of bacteria, can be 400 times more dirty than your toilet.People turn their desks into bacteria cafeterias because they eat at them, but they never clean them. To give your desktop the dirt test, turn your keyboard over and see how many crumbs fall out. The more of a snowstorm, the dirtier your desk.It is important to wipe down your desk, phone, mouse and keyboard several times a day to minimize the amount of bacteria lurking on the surface.
  • Clearly, it's time to find a new place to dine, like a restaurant or the cafeteria. But for those of us who just can't break away from that ever-expanding pile of work, here are some tips for improving the desk-dining experience:1. Watch what you eat. Pay attention to what you're putting in your mouth when you eat at your desk, and don't overdo it by eating too much because you're too focused on email. For lunch, you want to pick a meal that's moderate in size but doesn't fill you up.2. Bring your lunch. Lunch is a good opportunity to eat healthy. Bring a salad with chicken, nuts, beans and veggies -- you'll get some great nutrients, including fiber and protein. Avoid takeout lunches, which tend to be expensive, oversized, heavy in fat and calories, and lacking in nutrients. To keep your lunch safe, the American Dietetic Association recommends using an insulated lunch bag with a freezer pack to keep your food cold until you can put in the office refrigerator. But don't let more than two hours pass before putting it back into a fridge.3.Disinfect your desk. Wiping your whole desk area with disinfecting wipes once a day is enough to get it clean, Paper towels don't work. They just give the germs a free ride around the office. Be sure to get your phone, your keyboard, and your mouse as well, and avoid touching those surfaces while you're eating, otherwise, you're just contaminating your food over and over again. And while it shouldn't replace good old-fashioned hand-washing, it's a good idea to keep some hand sanitizer in your desk drawer, too.4. Use a placemat. Give yourself some extra protection after the wipe-down. Placemats are good because they create a barrier between your food and the bacteria.5. Don't make it a habit. Sometimes you don't even realize you’re doing it -- it just becomes habit. Take some time at lunch to catch up with my friends at work, or relax and read a magazine in the cafeteria.6.Walk when you can. We're genetically designed to move. So spending lunch at your desk when you have a long day as it is, isn't a good thing. If you have to eat at your desk, look for ways to move during the day. Walk to the water cooler, from the farthest spot in the parking lot, to the copy machine - anything you can do to move your muscles. Better yet, get some physical activity when you get up or at the end of the day to make up for your stagnant lifestyle.
  • I know it sounds counter-intuitive.  You have to spend time exercising.  But, research has shown that exercise boosts cognitive function, creativity, problem solving and productivity.  In fact a NASA study showed employees who exercised daily worked at 100% efficiency after seven hours, while those who didn’t saw a 50% drop, meaning it took them twice as long to accomplish the same thing.
  • . – I know it sounds counter-intuitive.  You have to spend time exercising.  But, research has shown that exercise boosts cognitive function, creativity, problem solving and productivity.  In fact a NASA study showed employees who exercised daily worked at 100% efficiency after seven hours, while those who didn’t saw a 50% drop, meaning it took them twice as long to accomplish the same thing.
  • Transcript

    • 1. Health and Wellness @ Office<br />1<br />By <br />Pavan Ranga <br />Senior Software Engineer<br />Tescra Inc<br />
    • 2. When the Going Gets Tough<br /><ul><li>Take a Chill Pill
    • 3. LAUGH…..</li></li></ul><li>USDA MyPlate<br />3<br /><ul><li>In Early June, the USDA rolled our a new concept in managing your daily intake.
    • 4. “MyPlate” replaces the long promoted Food Pyramid.
    • 5. Fruits and vegetables should represent half of every meal.</li></ul>Source: http://www.choosemyplate.gov/downloads/MyPlate/DG2010Brochure.pdf<br />
    • 6. USDA MyPlate<br />4<br />Source: http://www.choosemyplate.gov/downloads/MyPlate/DG2010Brochure.pdf<br />
    • 7. USDA MyPlate<br />5<br />Source: http://www.choosemyplate.gov/downloads/MyPlate/DG2010Brochure.pdf<br />
    • 8. 5 Healthy Office Snacks<br />6<br />Whole Wheat Crackers and Peanut Butter<br />Fresh Fruit or Vegetables<br />Nuts<br />Instant Oatmeal<br />Snack Bars<br />
    • 9. Nutrition at the Office<br />7<br /><ul><li>According to the American Dietetic Association, some 70% of Americans eat at their desk several times a week.
    • 10. This can lead to poor nutritional choices, and food-safety problems.
    • 11. Lack of focus on your food.
    • 12. Sitting in front of your computer for 9+ hours.
    • 13. Food safety and bacteria.</li></li></ul><li>6 Tips for Desk-Bound Diners<br />8<br />Watch what you eat.<br />Bring your lunch.<br />Disinfect your desk.<br />Use a placemat.<br />Don’t make it a habit.<br />Walk when you can.<br />
    • 14. Get Out and Get Active<br />9<br /><ul><li>Exercise boosts cognitive function, creativity, problem solving and productivity.
    • 15. NASA study shows employees who exercised daily worked at 100% efficiency after seven hours, while those who didn’t saw a 50% drop.
    • 16. A 50% drop means it takes non-exercising employees twice as long to complete their tasks.</li></li></ul><li>Get Out and Get Active<br />10<br />Suggested 30 Minute Walks:<br />Safety First!:<br /><ul><li>Walk with a friend
    • 17. Be aware of your surroundings
    • 18. Leave valuables at the office.</li>

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