Workday Workout

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

Lunch fun

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