5 Ways to Stay Healthy at Work this Winter
As the darkest days of the year are upon us, we spend more time indoors, have to get more creative with our exercise routines, and we inevitably become a little less healthy over the Christmas holidays, only to come back twice as hard in January as we try to redeem ourselves.
Stay healthy this winter! Here are 5 tips to help you be your healthiest at the office.
- Get up and move your body. Our bodies weren’t designed to sit for long periods of time in front of a computer. We get stiff and tight, our metabolism slows down and our energy can feel zapped. Make a point of getting up from your desk at least once an hour for a minimum of 1-2 minutes and stretching, moving your body, walking up and down a few flights of stairs or walking down the hall to get more water. Take some deep breaths. Find reasons to leave your desk, such as talking directly to a co-worker instead of emailing them.
- Eat well. Winter doesn’t have to mean overindulging in all the wrong foods. This is the perfect time of year to get creative with plenty of warm foods like soup, stew, chilli, or try seasonal vegetables such as squash baked with a drizzle of maple syrup and a dash of cinnamon or roasted root veg (diced yams, carrots, beets, garlic cloves and onions tossed lightly in olive oil, basil, salt and pepper and baked at 400 F for about 45 minutes.). Make a batch of soup for Sunday dinner and bring yummy leftover soup in your thermos for lunch on Monday. Choosing foods that are packed with nutrition will keep you energized through the dark and cold winter days and will keep you focused and alert at work. Stay hydrated too with plenty of water.
- Take more Vitamin D. As we spend less time outdoors in direct sunlight (and many days we don’t get in the sun at all during a Canadian winter), we may not always be getting enough Vitamin D. Health Canada recommends 400 IU daily of Vitamin D, while the Canadian Cancer Society recommends taking in 1000 IU daily. During the warmer months, it’s easy to get enough Vitamin D outdoors, but in the winter months, be sure you’re getting enough through supplementation. Researchers at the University of California in 2007 found that breast cancer rates were 50 per cent lower in people with high levels of Vitamin D in their blood.
- Resolve workplace conflict. Tension at work can move into other areas of your life. Resolve conflicts at work immediately as they arise, and if you cannot resolve it on your own, seek help from a trusted co-worker, your boss or Human Resources Manager. Over time little stresses or quarrels can turn into big problems that affect your physical and emotional health.
- Laugh it off. Work can be serious a lot of the time. Find ways to inject humour into your day. The benefits of laughing regularly include lowered blood pressure, boosted immune system and a huge reduction in both mental and physical stress. Invite a Laughter Yoga teacher into your workplace to reap the benefits of laughing. For more information on our 60-minute Laughter Yoga workshop, visit our website.
Lynn Roberts
Director of Operations
Innergy Corporate Yoga Inc.
CHARITY YOGA IN KAMLOOPS
If you live or work in Kamloops, join us for a Stress Busting Holiday Charity Yoga class.
Come de-stress with us, spend an evening inside where it's warm and cozy, try yummy and healthy treats and support a great cause at the same time!
When: Friday, December 16th @ 7 pm
Where: Let's Move Yoga Studio - 925 McGill Rd., Kamloops, BC
What: 60-minute All Levels Hatha Yoga class by donation + 15 minute mini health talk on the benefits of nutritional cleansing AND free Isagenix shakes, chocolates and more. Prizes to be won! (Staying after yoga is optional.)
Cost: Donate what you can - proceeds to the Children's Wish Foundation
Got questions? Call 250.572.4162. No need to pre-register - just plan to arrive at least 10 minutes early.
THIS MONTH'S WORKPLACE RECIPE:
Vegetarian Stuffing with Cranberries
Ingredients:
1 package pre-toasted bread cubes (14 - 16 ounces)
3 tbsp butter plus extra
2 tbsp olive oil
1 large yellow onion, diced
1/2 red onion, diced
1 cup celery, diced
3/4 cup cranberries, chopped
4 cups low-sodium vegetable broth
1 cup wild rice, pre-cooked
2 tbsp fresh sage, minced
2 tbsp fresh thyme, minced
2 eggs, beaten
2 tbsp poultry seasoning
1 16 ounce can red kidney beans, drained and rinsed
salt and pepper to taste
Preparation:
1. Pre-heat oven to 375° F.
2. Heat a large skillet and add 2 tablespoons butter and oil.
3. Add onions, celery and cranberries and cook on medium-high heat until soft, about fifteen minutes.
4. Add vegetable broth and bring to a boil.
5. Place toasted bread, rice and herbs in a large bowl, stir in eggs.Pour hot liquid mixture into bowl; add poultry seasoning, beans, salt and pepper and mix.
6. Grease two 8-inch pans with butter, pour mixture, dot with extra butter. Cover with foil and bake for 25 minutes.
7. Remove foil and bake 10 minutes more or until top is crisp.
Source: About.com
CLIENT PROFILE OF THE MONTH:
Catalyst Paper
Where: Richmond, BC
Client for: 15 months
Classes: All Levels Hatha Yoga 1x/week
ICY: Why does your group do Corporate Yoga?
Catalyst: It is an excellent opportunity to fit in fitness and stress release in the workplace, all at the same time.
ICY: What is your favorite part of our Corporate Yoga classes?
Catalyst: There are a number of factors, ranging from the knowledge of the instructor, to the benefits of having the opportunity to move and stretch during the workday.
ICY: What benefits do you notice from participating in these classes, both for the staff, as well as your organization?
Catalyst: A scheduled class ensures that employees get up from their desk and move. Most employees sit in front of a computer for many hours a day, and this sedentary work condition impacts both the health of the employee and the organization. Further, energy levels and productivity are likely higher in the afternoons after yoga class.
ICY: Would you recommend our programs to other businesses? Why?
Catalyst: Absolutely, as it provides an answer to many of our real life needs, such as health, fitness, and a sense of belonging within the working environment. It also gives people an opportunity to interact with a group of co-workers that you may not necessarily work with on a day-to-day basis.
DECEMBER'S HEALTHY WORKPLACE POSE
Shoulder Rotations
BENEFITS
Releases tension in shoulders, neck, chest, arms, back, jaw and facial muscles, improves posture, reduces stress, increases circulation to entire upper body, improves flexibility in shoulders and more.
INSTRUCTIONS
Step 1: Sit slightly forward in your chair, feet flat on the floor, legs at a 90 degree angle. Contract your abdominal muscles slightly, lift up through your chest and lengthen your spine. Drop your shoulders down your back.
Step 2: Place your hands on your shoulders. As you inhale, press your elbows forward, then up, look up, and as you exhale, press your elbows out to the sides, behind you (squeezing your shoulder blades together into your back), then down Repeat 3-5 times, moving in a circular motion. Keep your jaw, shoulders, elbows and facial muscles relaxed as you move. Keep the movements slow and easy.
Step 3: Shake out your arms and return to work.
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Do you want to get healthy, lose weight or have more energy? Nutritional Cleansing can help More info
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For more information on how to bring the benefits of yoga to your Vancouver, Lower Mainland or Kamloops, British Columbia workplace, click here.
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