Like most people with a full-time job, you spend more time working than working out. Use these tips from the American Heart Association to work a little fitness into your busy day without missing a meeting or important email.
- Take a brainstorming session for a walk around the building Walk in place or stand during a conference call
- Skip the email or call — walk down the hall to talk with a co-worker – Keep light hand weights at your desk for a quick workout
- Take the stairs instead of the elevator
- Walk around your building during a break
- Start a recreation league in your company and get everyone you can involved in kickball, dodge ball or a running club
- When traveling, walk around while waiting for your plane. Take a jump rope or resistance bands and get a quick workout in your hotel room, or simply take advantage of the available fitness center or swimming pool
Here are few tricks to liven up your child’s lunch.
Dip: Cut baked chicken breast into strips and include some honey mustard. Cut carrots and broccoli, and dip in a fat-free, low-calorie dressing
Inside-out sandwich: Use lettuce to wrap turkey, fat-free or low-fat cheese, sliced tomato and pickles
Mexican food Monday: Build a healthy burrito or tacos with whole-wheat tortillas, lettuce, salsa, brown rice and black beans
Say no to stress
This one, two-letter word can be the key to relieving a little stress in your life. A report by Dartmouth University shows that a person’s ability to say no is a key step in reducing stress. Learn to pick and choose which things to say yes to. Then, allow yourself to say no to a request and understand that it doesn’t make you bad, uncaring or self-centered.
Edible sleep aids
Sleep impacts how you feel throughout the day and nutrition plays a big role in how well you sleep. Try these foods to help naturally produce serotonin and a good-night’s sleep.
- Complex carbs like cereals, brown rice and whole grains aid in sleep. Avoid simple carbs like cookies and cake, as sugar will reduce serotonin levels
- Lean proteins like low-fat cheese, chicken, turkey and fish
- Warm milk, tea with chamomile or peppermint
- Fresh herbs like sage and basil contain chemicals that reduce tension