The one thing that people worry about when considering a detox plan or cleanse is the time it takes to plan everything. If you don’t have food prepared, how will your cravings influence your food decisions? Will you be able to resist the temptation of food that you cannot enjoy during your detox plan? Although these are valid questions, you don’t want to view a cleanse or detox program in a negative light. It is always better to look at the bright side, because cleansing your body can make a difference to your overall health. 

What Is A One-Day Cleanse? 

This specific cleanse for the gut was developed by Kimberly Snyder, a nutritionist. Her goal was to help detox the body without making you feel hungry or starved. Because the cleanse only lasts one day, it is relatively easy to deal with and even easier to follow. Even if you have a busy schedule, you can follow this cleanse. Continue reading to learn how this cleanse works. 

Drink Hot Lemon Water When You Wake Up

Traditional Chinese Medicine (TCM) endorses the consumption of warm liquid because it helps balance your qi, or internal energy. Studies confirm that warm water kickstarts the digestive process, but so does lemon juice. The combination of warm water with freshly squeezed lemon juice can also give you a little energy boost. Plus, you get to start your day with some vitamin C, an essential nutrient for healthy skin and immune function. After you brush your teeth, just go ahead and drink this. 

Drink A Green Smoothie For Breakfast

We’ve said this time and time again, but a green smoothie is a great way to sneak more veggies into your day. Smoothies are pre-digested, meaning your body doesn’t have to work hard to digest the foods and absorb their nutrients. Make sure to include different fruits and greens in your smoothie for a diverse nutritional intake. Should you need some inspiration, click here to view our many smoothie recipes. Don’t forget that adding some almond or peanut butter will add more healthy fat and protein to your smoothie.

A Snack And Mid-Morning Detox Tea

Instead of a mid-morning coffee, consider drinking a simple detox tea. Add cayenne pepper, a few ginger slices, and fresh lemon juice to boiling water. This tea works to break down mucus and toxins in the body, and also protects you from harmful bacteria. If you need a recipe for a lemon ginger turmeric detox tea, click here. For your snack, consider enjoying some fresh fruit or a handful of raw nuts, such as walnuts, almonds, cashews, pecans, or pistachios. 

What’s For Lunch? 

Ideally, you make a large salad for lunch with an assortment of colorful vegetables. Choose your green, or greens, and then add other ingredients like celery, bell peppers, tomatoes, cucumbers, roasted beets, radish, or fresh herbs. Different vegetables contain different antioxidants and phytonutrients, which help to counteract oxidative stress caused by free radicals. Your work doesn’t end with a bowl of vegetables, though. You need a nutritious dressing that you make from scratch because store bought dressings contain excess sodium, saturated fats, sugars, and preservatives. Click here for a list of great salad and dressing recipes. 

A Mid-Afternoon Snack

Depending on your hunger level, you may or may not need a mid-afternoon snack. If your stomach starts to growl, consider snacking on some carrot, celery, or bell pepper sticks with a dip. Hummus can be a great dip option, or you can put some almond butter in the celery sticks to help fill you up. Just don’t dip your vegetables in store bought ranch dressing.

A Warm Veggie Bowl For Dinner

The last meal is a reminder that your one-day cleanse is nearly complete! Dinner can be a tough challenge because you may want to resort to common dishes that are not necessarily the healthiest options. Consider keeping your dinner a lot lighter than your lunch, as eating too much food close to bedtime can interfere with the digestive process. Consider a vegetable soup or stew, or a bowl of quinoa, roasted sweet potatoes, chickpeas, and fresh vegetables. You can also make a sheet pan of roasted vegetables and enjoy that for dinner!

You’ll realize that your body feels better after a day of eating various whole food ingredients. These foods are much easier for the body to digest, so the way you feel may convince you to incorporate more of these types of meals into your daily diet.

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The back-to-school season is a time for new opportunities and beginnings. For some students, especially those with compromised immune systems, the susceptibility to illness increases. Protecting your child(ren) and yourself against common colds or other infections that circulate the classroom can be a lot easier with the right steps in place. 

Developing a back-to-school routine is a challenge in and of itself. Waking up earlier, establishing a quick and efficient routine, and leaving the house on time can prove difficult, especially after summer vacation. Many health officials state that immune health is tied to diet, sleep, and exercise. Building a healthy diet and establishing movement and proper sleep hygiene can enhance immune function, which your child needs as they face the new school year. Hopefully, the following tips can help better prepare your child’s immune system for the back-to-school reality.

Get Plenty Of Sleep

The Sleep Foundation encourages school kids between the ages of six and 13 to get nine to 11 hours of sleep every night. Without sufficient sleep, the body has a more difficult time regulating biological rhythms. Not to mention, insufficient sleep makes the body more susceptible to sickness. If you or your child has trouble sleeping, there are practices that have proven to be quite effective. Click here to learn more about methods that help you fall asleep.

Drink Water

Water is essential for a healthy life because it has many roles in the body. Not only does it help with waste elimination, but it also helps the immune system function optimally. If the body is in a dehydrated state, it cannot effectively produce white blood cells, which help fight off bacteria, pathogens, and viruses. Drinking plenty of water can also help flush toxins from the body, which keeps the immune system functioning optimally. Need help getting your kiddos to drink more water? Spice it up by adding fresh fruit to the water, or consider blending some fruit with water to make a healthier rendition of a punch.

Eat The Right Foods

Dietitians agree that one of the best ways to boost the immune system is to eat the right foods. Focus on fruits and vegetables because they are rich in vitamins, minerals, and antioxidants that boost the function of immune cells. High-fiber foods also work to maintain a healthy digestive system. What foods do you eat to encourage better immune function? Consider packing the following snacks in your child’s lunch: 

• Oranges: One orange can have up to 75% of the daily value (DV) of vitamin C. 
• Mandarins: Mandarins pack a considerable amount of vitamin C and make for the perfect lunch snack. They are easy to peel, easy to put in lunches, and their seedlessness makes them easy to enjoy!
• Sunflower seeds:  Make sure to opt for the unsalted, shell-less sunflower seeds because they are very easy to eat. Sunflower seeds are also rich in vitamin E, which exhibits antioxidant effects in the body. 
• Almonds: Similar to sunflower seeds, almonds are naturally rich in vitamin E, which helps to fight off free radicals and boost immune function. They also contain heart healthy fats, protein, and lots of fiber. 
• Broccoli: It may be very difficult to get your child to eat broccoli, but it is an excellent source of vitamin C and sulforaphane, both of which encourage immune function. Sneak broccoli into meals like broccoli tater tots or fruit smoothies!

Exercise Regularly

It’s no secret that kids like to run amok like they haven’t a care in the world. The important thing to remember is to not let your child immediately plop on the couch or bed and watch TV or play video games from the time they get home to the time they go to bed. Even if your child is active in school sports or playground activities, make sure they remain active outside of school hours. This is especially important as they progress through the year and the weather starts to cool off. 

Maintain A Healthy Weight

Childhood obesity is a serious problem in the United States, and it puts children and adolescents at risk for poor health. Between 2017-2020, 19.7% of children between the ages of two and 19 were affected by obesity. Obesity prevalence between two- and five-year-olds amounted to 20.7%, and 22.2% among six- to 11-year-olds. Data revealed that obesity prevalence was higher in Hispanic and non-Hispanic Black children than it was in non-Hispanic White children and non-Hispanic Asian children. Aside from decreased immune function, obesity increases the child’s risk of other health problems. Consult your family doctor if you notice the child’s weight is becoming a problem.

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Friday means the weekend has arrived, which means that fun is about to commence. Sadly, the weekend only lasts two days and Monday comes around before you know it. Whether you had a lethargic, fun-filled, energetic, or busy weekend, you are one thing on Monday morning: cranky. The desire to head back to work is not there and you start thinking about the coming weekend as soon as you clock in that Monday.

How do you stop asking yourself if Friday is here yet? It can be difficult to live in the present moment and not fantasize about the dream life that only exists on the weekend. The reality is that life is short and you have to make the most of your time on this planet. When you live for the weekend, not only do you put pressure on yourself to have an exceptional weekend, but you also miss out on so many things instead of juicing every drop you can out of each day. To help you embrace the present and abandon the idea that the weekend is the dream life, the following tips may help you stop living for the weekend. 

Go Out During The Week

You don’t have to have an insane rager on a Tuesday night that leaves you hungover at work on Wednesday. Make plans to go out to dinner, see a movie, attend a concert, or go axe-throwing with friends, a significant other, or family. Having fun isn’t only reserved for weekends! Just make sure you don’t stay out too late, because you need your rest to recharge for the upcoming day.

Get Sufficient Sleep

Aside from not going to the office on the weekend, one of the things people love to do is sleep in. There’s something to be said about a long night of rest. You feel like a new person when you wake up. Since there are so many moving pieces to mid-week life, try something new for a change. Go to bed extra early one day during the week. Leave the dishes in the sink, forget the laundry, and disregard your to-do list. Put on some new sheets, take a relaxing bath or shower, and prioritize going to bed. You’ll feel like a new person with a renewed sense of energy to boost you through the week. 

Evaluate Your Current Job

If you love your work and doing your job doesn’t feel like a chore, then that will change how you live during the week. People who live for the weekend are not always in love with what they do. Take the time to find work that means something to you so that you can reframe your feelings about work. Consider enhancing your skill set if you want to move up the career ladder. If you cannot advance at your current job, see what else is out there, or swap roles entirely.

Spend Time With Your Partner

Anyone who is in a relationship knows that it requires work. You have to keep things interesting with your partner, and you can do that in several ways. The best way to do this is to make something ordinary a special occasion. Make breakfast a date, creating a spread for the two of you to enjoy before work. What about a glass of wine in the evening where you dedicate time to sharing with each other? Possibilities are endless and they don’t have to be extravagant!

Make Time To Watch The Sunset

When you’re on vacation, you make it a point to watch the sunset. In fact, you may even plan your evening around it, booking a dinner reservation so that you can enjoy a meal as the sun goes to bed. Do you have the same desire to spend your evening watching the sun go down when you’re at home? You probably spend the golden hour in front of the TV or on your phone. Try making time, each week, to watch the sunset if the weather permits. You’ll bring that “vacation feeling” to your work week in a roundabout way!

Make The Most Of Your Breaks

Do you sit at your desk to eat lunch while entering a YouTube rabbit hole? If you do, you are not alone, but it may not be the best way to spend your lunch break. Making your lunch is a great way to save money and avoid eating unhealthy food options, especially if you’re limited on time. Instead of letting your lunch break fly by, head outside for a short walk. Heading outside and moving your body will help improve your mood and productivity.

Find A Hobby That Excites You

It’s very easy to head home after work, eat dinner, and spend the rest of your evening on the couch watching TV. Finding a hobby that you truly enjoy can turn your evening into an exciting adventure or challenge. Begin scrapbooking, take a photography class, learn an instrument, write poetry, or take up a language. The possibilities are endless and you’ll find a sense of fulfillment that you may or may not get from your day job. 

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New Year’s resolutions are the talk of the town, with the majority of people looking to kick off 2023 in the healthiest way possible. For most people, the New Year is a fresh start and a chance to begin a new chapter. Perhaps you turn the page on old dietary patterns and adopt a healthier eating plan, or decide to attend boot camp classes to encourage weight loss. Whatever your resolution is, we applaud you for it and only want the best for you. 

Although New Year’s resolutions are positive, the harsh reality is that only 8-10% of people successfully achieve their goals. That is quite a bleak statistic, but this is because most people embark on resolutions without a plan or direction. Don’t do yourself a disservice by walking blindly into your health and fitness goals. Take the time to figure out what you want and what you need to do to hit that mark. Ambiguity won’t get you anywhere, but the following strategies from health and fitness experts just might!

Be Specific With Smart Goals

Make every goal measurable and break your long-term goals into practical short-term goals. For example, let’s say that you have a goal to lose 20 pounds. That is a great goal, but what are you going to do to get there? Additionally, when June rolls around and you are only down two pounds, will you still try to achieve your weight loss goal? Break up the long-term goal of losing 20 pounds into short-term goals nah you have to hit every few weeks or so. Make a commitment to walk for 30 minutes a day and pack your lunch three days per week. Limit social drinking to one glass of wine each weekend and you’ll start to check off these short-term goals before you inevitably achieve your long-term one. 

Don’t Shame The Spiral

What we mean by this is that failure is a part of life, and you may eventually lose steam or fall off the rails. You may cave one day and break down to eat an entire bag of chips while enjoying a large soda, followed by some late night ice cream. Well, don’t shame the spiral; rather, get back on the horse and try again. The worst thing you can do is give up, even if you hit a mild roadblock. Keep on keepin’ on and don’t let one slip-up mark the end of your journey. Pick up where you left off, stay focused, and you’ll reach your goal soon enough. 

Be Consistent

When it comes to New Year’s resolutions, health experts swear by the four C’s: confidence, concentration, composure, and commitment. When you are consistent, you get rewarded, which is why personal trainers stress that consistency is key if you want to see results. Consistency goes beyond your exercise program, though. To achieve your weight loss goals, for example, you need to retain motivation and remember that you’re not trying hard enough if things are easy. 

Monitor Your Progress

The main reason to track your progress is to hold yourself accountable. If you want to lose 15 pounds within the first two months of the year, weigh yourself once per week in order to prevent a crash diet where you attempt to lose 10 pounds in a week. This goes beyond weight loss, too! If you want to clean out the garage and get rid of old belongings by the beginning of spring, slowly chip away at it week by week and monitor how far you’ve come, and how far you need to go to complete the task. Mark a calendar every time you complete a task that relates to your goal as a visual aid. 

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Everyone knows that darker days and colder weather can put a damper on mood and energy levels. This is especially true if you spend the majority of your day inside an office. You leave your house, enjoy natural sunlight on your work commute, and then you get off work in darkness. Plus, the combination of colder weather and darkness doesn’t necessarily inspire you to spend more time outdoors. You are more likely to enjoy most of your time on a couch, so long as you aren’t out shopping for gifts and food. 

Daylight serves several purposes in regards to your health. It can help maintain a healthy circadian rhythm, which is your natural sleep-wake cycle. You rise with the sun and you go to bed after sundown. The body produces natural hormones in this cycle, but they can be affected by excessive screen time. With shorter days, though, what can you do to maintain a healthy circadian rhythm? Health experts advise you to make the most of your sunlight during shorter days. To learn how to do that, continue reading. 

Take A Morning Walk

Even though the sun sets between four and five in the evening, mornings are not completely dark. The average sunrise time is in the six o’clock hour, so you can take a neighborhood stroll before heading out for work. Morning sunlight hits the melanopsin receptors in your eyes, and these blue light detectors communicate to your brain that it is daytime. The body starts to produce hormones and neurotransmitters that help wake you up for the day. Natural blue light from the sun is a key ingredient that influences your sleep-wake cycle. It also helps to boost alertness, elevate your mood, and regulate natural sleep. A walk in the morning, then, may help you start the day in a more relaxed way because it isn’t the same as staring at a screen first thing in the morning. Taking a morning walk is especially easy if you need to take your dog for a walk. 

Wear Sunglasses When You Really Need Them

If the sun gets in your eyes and it is very difficult to see, please put on your sunglasses. We don’t want you walking or driving in a constant squint, as that may accelerate the development of wrinkles. Wearing sunglasses every single second of the day, however, may block some of the natural light and interfere with your internal clock. And while blue light glasses are beneficial to wear when you are in front of a screen, you shouldn’t wear them outside. Natural blue light from the sun isn’t something to worry about, no matter how fashionable you look wearing blue light glasses. Blue light is not the problem because blue and red light are balanced. The lack of red light from devices is the real issue!

Leave The Office For Lunch

Even the busiest people can afford a short break during the workday. Stepping outside during your lunch has been shown to reduce fatigue and improve productivity. This is especially true for people who go for walks on their breaks. Even if you only go outside for 15 minutes on your lunch break, you can get a dose of mood-boosting sunlight that you would miss if you remained in the office. Although sitting next to a window can be helpful, it isn’t the same as heading outside. In fact, going for a walk outside on your break can help increase energy levels leading into the remainder of the workday. 

Open A Window During Your Commute

If you aren’t able to take a morning walk or get outside during your lunch break, the least you could do is crack your window on your way to work. The main thing is to allow natural light to fill your space. Light will come through even if you just crack a window a small amount. And if it is too cold to crack open a window on your commute to work, open the blinds on a window near your workspace. If you don’t sit or work near any windows, try your best to get outside at some points during the day, just so you can acquaint yourself with the outside world.

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Spicy, tangy, and wonderfully refreshing, this Thai salad is the perfect light lunch or dinner during summer. Normally, you slice cucumbers as you please for salads, but this recipe gives them a fun twist (literally) by transforming them into noodles. That’s right, folks, you have to bust out the spiralizer to create cucumber noodles.

Turning the cucumber into noodles almost makes it seem like you are eating a green papaya slaw, which is spicier than this recipe. If you don’t have a vegetable spiralizer, you can use a julienne peeler to make the cucumber noodles. Not only is this an easy and convenient way to create vegetable noodles, but it also works great on cucumbers. Because they are somewhat soft, you have to be gentle when creative cucumber noodles. If you have a spiralizer, though, feel free to get it out use it to make the cucumber noodles. Should they be called coodles, like zucchini noodles are called zoodles? Maybe that’s an unpopular opinion!

This recipe does call for a tablespoon of finely minced jalapeño, but you can increase or decrease that amount depending on your spice tolerance. You also have the option to spiralize a carrot if you want, but this salad doesn’t require it. It is, however, essential to include the tomato. The sweetness and subtle acidity from the tomato not only adds to the refreshing nature of the salad, but also creates relief from the powerful citrusy and spicy flavors in the salad.

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Meal prepping remains one of the hottest food trends, being popular amongst very busy people who want to save time. Meal prep services make it so people don’t have to think about what they need to eat in order to be healthier. Although these services or delivery kits exist, they can be quite pricey for the average person. Doing it yourself, however, is a very feasible and affordable option that doesn’t have to overwhelm or exhaust you. 

If you are new to meal prepping, it can seem like a daunting task. Some meals may include poached salmon with wild rice and roasted asparagus, but all meals don’t have to be that labor intensive. Meals can include smoothie bags, mason jar salads, simple pasta dishes, and more. Ideally, you create balanced meals that deliver an array of nutrients from fruits, vegetables, whole grains, legumes, and lean proteins.

What is Meal Prepping, And Why Should You Do It?

First of all, meal prepping is a convenient, efficient way to eat and reduce the temptation to eat outside your diet plan. If you are on a budget, meal prepping is an excellent way to save money because you won’t need to eat out. The goal is to spend one day out of the week, typically Sunday, prepping about three to five days worth of food at a time. Depending on how labor-intensive you want the prep process to be, you can simply focus on breakfasts, lunches, and dinners, or all of the above. 

Different Ways To Meal Prep

There are a few different approaches to meal prepping, and you have to choose the method that best fits your schedule. Make-ahead meals, which are full meals that you cook in advance and refrigerate until reheating at mealtimes, are very popular for lunch and dinner prep. Batch cooking is another way to prep by making a large batch of one recipe and portioning it out to be frozen. You then periodically eat those batch meals over the next couple months. Ready-to-cook meals are essentially ingredients that you prep ahead of time to cut down actual cooking time in the kitchen. Finally, you can individually portion out meals that you can refrigerate and eat over the next few days. 

The method that you choose will depend on how you want to streamline your days. You may not have a lot of time to make a nutritious breakfast in the morning, so overnight oats or chia pudding can be great breakfast prep options. Batch cooking can be great if you need to feed several people for dinner and don’t want to spend a lot of time in the kitchen. Choose a method that interests you and then slowly experiment with other styles of meal prep to determine what you like. 

Make A Plan

Once you establish which meal prep suits you best, you have to make a plan and write your menu. The best way to start is with recipes that you’ve cooked before, throwing one or two new recipes into the mix. Keeping things simple in the beginning will save you time. It’s better to build meals around seasonal produce items for the best flavors. This is also another way to create budget-friendly meals. 

Sometimes, you don’t need to create one dish for meal prep; rather, you can piece together a meal with several different components. Consider making a big batch of brown rice, quinoa, or roasted sweet potatoes, a tray of roasted vegetables, and your lean protein of choice. You can also assemble mason jar salads, which you can learn more about by clicking here. If you want to keep it simple and assemble smoothie bags, which contain ingredients that you add to a blender, then you can do that as well. 

Stock Up On Staples

Once you establish your menu, you have to build a shopping list. Before you rush out to the grocery store, it’s a good idea to take inventory of things in your kitchen. It’s a great idea to stock up on pantry staples, purchasing dried herbs, spices, and shelf-stable grains and legumes. This simplifies the meal prep process. Additionally, you may want to purchase salt-free canned bean varieties or low-sodium vegetable stock. Olive oil, coconut oil, liquid aminos, tahini, and other liquids are great to stock up on as well.

The last thing you need before you meal prep is a great supply of containers. Depending on the meals you want to make, you may need smaller or larger storage containers. Zip-top storage and freezer bags are also good to have on hand, especially for batch cooked meals and smoothie bags. Let us know how your meal prep journey goes and if you want to see more content like this.

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Sometimes, you just need a filling entree that takes almost no time to make. Rather than eating a regular salad and taking the time to make the dressing, fill some lettuce leaves with an avocado mixture. It’s not quite guacamole, but it’s not too dissimilar from it either. It’s all about the smashed avocado and carrot lettuce wraps!

The great thing about these avocado wraps is that you can take them for lunch. Pack the avocado mixture separately from the lettuce leaves, otherwise the leaves will get soggy and wilt. In fact, to prevent lettuce leaves from wilting, pack them in a plastic bag with paper towels. This will help to keep them crisp and firm, which is what you want when eating your wraps. All you have to do is spoon the mixture into the leaves when ready to eat and then enjoy. There’s no excuse to not eat raw vegan while at work!

You have the freedom to choose which lettuce you want, but we encourage you to use romaine leaves. The firm spine helps them retain their boat-like shape, and it prevents the avocado mixture from simply spilling out the sides. If you prefer to roll up the leaves, as opposed to eating them like tacos, you can use green or red leaf lettuce. Butter lettuce is also beautiful for these wraps as the leaves have a cup-like shape. The same can be said for cabbage leaves, but cabbage will have a slightly bitter flavor and more crunch.

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Too often do people make the promise to pack their own lunch, but end up going to a pizza, burrito, or fast food spot instead. Planning meals can be difficult, especially if you have to take care of other family members, be they siblings, children, spouses, or parents. It’s just as important to care for the self, especially when it comes to the food you eat. 

Lunch is often an afterthought or last minute decision for the vast majority. It’s quite uncommon to meal prep for the week, or make enough food to have leftovers for your lunch at work. Packing a refreshing, light, balanced meal doesn’t have to be a difficult task, although many people view it as such. You can grab a few ingredients and create a nutritious meal. Not only does packing a healthy lunch save you time, money, and calories, but it also increases your nutritional intake. 

Trust us when we tell you that making a lunch can be as simple as combining three ingredients. It’s incredibly easy to create healthy lunches that you look forward to eating. We hope the following ideas inspire you to avoid takeout and fast food places during your lunch. 

Baked Potato, Broccoli, And Salsa

Potatoes make for excellent meal prep options because they provide complex carbohydrates and fiber. It’s not difficult to make a baked potato either! For a quick lunch option, cut open a baked potato, drizzle with a little olive oil, and place a half-cup of cooked broccoli inside. Top with about three tablespoons of salsa and place in a container. That’s a perfectly healthy and tasty lunch! Feel free to alternate the vegetables and sauces to cater to your tastebuds. 

Avocado Toast

This is an incredibly popular breakfast and lunch item that people pay up to $17 for. That’s an insane price for a piece of bread and some avocado, with a potential fried egg on top. Get your hands on a loaf of sprouted grain bread and some ripe avocados. Toast the bread and spread half of an avocado on each slice of bread. Sprinkle with sea salt and pepper, and perhaps some sliced tomato for extra acidity. 

Overnight Oats

If you haven’t discovered overnight oats, click here to learn about a bunch of our favorite recipes. Essentially goodness in a jar, overnight oats fill you up with fiber, protein, and carbohydrates. Add oats to a Mason jar with your choice of nut milk, some optional fruit, such as bananas or berries, a little agave nectar, screw the lid on the jar, and refrigerate overnight. Grab it out of the fridge in the morning, mix it up, and enjoy during your lunch. Add almond butter to the jar for extra protein and healthy fats. 

Quinoa, Black Beans, And Bell Pepper

This is a surprisingly filling meal that packs healthy dose of protein, fiber, and antioxidants. Since quinoa is a seed, it’s perfect for anyone with gluten sensitivity. Mix one cup of cooked quinoa with a half-cup of low-sodium back beans, drained and rinsed from a can. Roughly chop one medium bell pepper (your favorite color) and throw it into the mix. Season the dish with your favorite seasonings and drizzle with a little olive oil and lemon juice. 

Bagged Salad, Avocado, And Walnuts

There are many people who want to meal prep salads, but it takes too long or the salad wilts after a day or so. Use bagged salads to your advantage! These bagged salads vary in textures and flavors because of the different mixes. One way to increase fullness when eating salads is to take an avocado, cube it up, and add it to the salad mix. You can also add a half-cup of walnuts to the salad and you’ll be full by the time you finish your lunch. It takes all of five minutes to get this ready to take for lunch. All you need is dressing and you’re good to go! If you’re allergic to nuts, substitute the walnuts with cooked quinoa. 

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Health is one of the most pertinent topics in today’s day an age. What supplements can you take to improve immunity? How can eating fermented foods benefit the gut? How much exercise is required for optimal cardiovascular function? These are excellent questions to ask and find answer to, but there are other untapped areas in which you can improve your health. 

The average American with an office job spends over eight hours each day at work. That’s one-third of the day, and it’s advantageous to make the workplace an area for wellness practices. While you may not be able to practice yoga or prepare smoothies at your job, you can maintain healthy practices at the office. Even if you make small adjustments in the office, they can benefit your health in the long run. Continue reading to learn how easy it is to make small changes for better office health. 

Change Up Your Levels

Lower back problems, neck soreness, and tight hips are common symptoms of a sedentary lifestyle. Sitting in a desk chair all day creates unnecessary tension in the body. Sitting for one hour can decrease the production of fat-burning enzymes by 90%. If that isn’t reason to stand or move about the office, we don’t know what is! Invest in a standing desk so you can alternate from a seated to standing position as you please. Additionally, standing can help increase productivity!

Get Some Office Plants

There’s nothing wrong with inviting more greenery into your indoor spaces. Studies have shown that numerous plants help to improve indoor air quality. Believe it or not, indoor air is more polluted than you realize, but plants are natural air purifiers. Additionally, studies found that having more plants inside helps to improve productivity, creativity, and overall mood.

Use Aromatherapy

Don’t bother purchasing air fresheners or candles with artificial scents. They actually release irritating chemicals into the air, which can worsen indoor air quality. Instead, choose an essential oil diffuser that emits a subtle, all-natural aroma. There are certain oils, like lemon and lavender, that can help reduce stress and improve respiratory function.

Plan Healthy Lunches

The cubicle diet can detract from a healthy lifestyle. Many people fail to plan their lunches and end up choosing unhealthy options at the last minute due to insatiable hunger or convenience. If you want to enjoy healthy lunch options, your best bet is to bring your lunches to work. Be intentional about your lunch meal so that it offers essential nutrients, supporting healthy eating habits. You can even take it so far as to meal prep lunches for the entire week!

Engage In Midday Stretches

Stretching is one of the best ways to counteract the negative effects of sitting. Tension can build up in the back, neck, and shoulders. Studies show that anger is a common emotion that’s associated with tension build-up. Get ahead of tension by practicing basic stretches and breath work on your lunch break. 

Put Your Phone Away

The cellphone is one of the biggest distractions in today’s day and age. You can be at your desk scrolling through Instagram or playing games during a workout. The cellphone is a huge interruption, an addiction even. While you’re at work, try to put your cellphone away in a drawer so that you are not tempted to check it constantly. Check your phone at set times throughout the day. When you don’t check your phone so often, you’ll reduce the risk of tech neck.

Always Refill Your Water Bottle

Most people don’t drink enough water, especially in the office. It’s beneficial to keep a reusable 24-ounce water bottle at your desk. Aim to consume at least three full bottles every day. That’s three refills, people! Staying hydrated can actually prevent you from over-snacking, which is a common symptom of dehydration. Take trips to the water cooler every 90 minutes or so, walk around, and then return to your work station.

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