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Easy Wellness Habits While at Work
Wellness
Published Thursday Oct 25, 2018 by Caitlin Parker

Easy Wellness Habits While at Work

Personal Growth
Meditation

We’ve all heard that sitting at a desk all day takes a toll on both the body and the brain. Long hours of stationary screen time can affect our eyes, shoulders, back—even our hips. Lack of energy impacts our mental health, leading to decreased productivity, creativity, and motivation. 

So, how do you take care of yourself and keep killing it at work? Whether you’re remote or in the office from 9 to 5, these healthy hustle habits can help you avoid burnout, lower stress, and boost your work mood every day. 


MIND

Wellness Work Tips

Find Your Morning Routine

Work wellness begins before you pour that first cup of coffee. Resist the urge to check your phone while still in bed. Reading emails and notifications first thing in the morning puts you on autopilot, and creates the perceived pressure of needing to respond right away. Instead, turn on a ten-minute guided meditation or stretch to wake up slowly.
 
I’ve noticed that on days when I treat my morning routine as “me time”—reading a book over breakfast and listening to a podcast during my commute—I feel calmer and more prepared when I arrive at the office. Since I can’t actually make progress on important tasks until I get to my computer, flagging emails on my phone duplicates my workload and adds unnecessary stress.
 

Work Wellness Tips

Create a Space You Enjoy

Take a page from The Little Book of Hygge. While typically associated with being cozy at home, happiness expert Meik Weiking argues that the Danish concept of hygge is just as relevant for your office or cubicle. Try decorating your space with a candle, a few potted plants, postcards, an art print you’re obsessed with, or even a mini aromatherapy diffuser. Too much clutter or disorganization can be distracting though, so keep it simple with just a few favorite things.
 
Fostering relationships with coworkers is the most important element to enjoying your workspace (and the work you do). Organize a monthly potluck lunch, book club, a windowsill garden, or other activity that promotes sharing and collaboration.
 
 


BODY

Wellness Work Tips

Snack Smart

Keep healthy snacks in your desk or fridge to fight fatigue and *hangry* moments. When cravings strike, but you’re short on time, you’ll be more likely to reach for something you already have rather than hit the vending machine or the fast food place around the corner. I like to use my Monday lunch break to go to the grocery store near the office and bring back apples, bananas, a jar of peanut or almond butter, yogurt, oatmeal, KIND bars, dried fruit and nuts, cut veggies, and hummus. Little snacks keep my blood sugar stable during the day, which allows me to think clearly, prioritize tasks better and make level-headed decisions.
 
Equally important is staying hydrated throughout the day. Keep a large mason jar or a water bottle on your desk and refill it frequently. For extra motivation, try a smart bottle that lights up to remind you to drink, or an infuser bottle to create your own flavored water.

 

Wellness Work Tips
 
Think Ergonomically

An adjustable standing desk is worth the investment (and some companies may cover the cost!) so that you can alternate between sitting and standing. 
Pro tip: a thick foam floor pad makes standing easier on your feet, knees, and hips.
 
If a standing desk isn’t an option for you, mimic the variety by standing up and taking a short walk every 15-20 minutes, even just around the office. If your coworkers are game, schedule walking meetings instead of sitting in a conference room. 

If your workspace has other seating, such as couches, chairs, or conference tables, take your laptop or notebook and sit somewhere else for half an hour for a change of scenery. Sitting on an exercise ball can also help with posture and balance, and keeps you engaged and energized.
 
Working on a laptop with a touchpad or with a small mouse causes me to experience pain in my fingers, palm, wrist, and lower arm. To combat the constant scrolling, an ergonomic mouse creates a more stable, neutral position for your hand.
 
Minimize eye strain by looking away from the screen often—look out the window or into the middle distance for a few minutes to combat staring up-close at your monitor.

 

Work Wellness Tips

Move Often

Want to clear the brain fog and re-energize your mind? Get some much-needed fresh air. Be sure to get outside at least once a day, but preferably more. Don’t just go pick up a takeout lunch and come back. Walk around the block, eat on a park bench if it’s nice out, take the long way back to the office. Take deep breaths. Look at trees or flowers or water. Even in cold or rainy weather, a few minutes outdoors can make a big difference in your mindset when you sit back down.
 
When your energy lags, get your blood flowing with jumping jacks, lunges, or even sprints. Ease tension on your neck, shoulders, back, and hips—after work, try doing stretches or a yoga sequence that targets these areas. Poses with twists and backbends, gentle shoulder stands, upward dog, happy baby, and forward folds can help release tense muscles.
 
If you have the option to commute by foot or by bike, do this as often as you can. Take the stairs instead of the elevator. Park at the far end of the parking lot. Get off a subway stop early to lengthen your walk.


Whether it’s a Monday morning or Thursday lunch break, try adding some of these wellness tips into your daily routine for a much-needed energy boost while working!  
 

Caitlin Parker
Written by
Caitlin Parker
Contributor
About the author
Caitlin is a freelance writer hailing from New Jersey who is passionate about wellness, mindfulness, travel and getting outdoors. In her spare time, she can usually be found at a barre or yoga class, reading, hiking, or Instagramming a pour-over coffee.
Goat Cheese Ball healthy recipe
Wellness
Published Tuesday Jan 21, 2020 by Mckenzie Hathaway

Goat "Cheese" Ball

Recipes
Food

Did you know you can make mouth-watering “fake” cheese with macadamia nuts? Yes, macadamia nuts. If you’re craving that creamy consistency but your stomach isn’t down for dairy, try out this recipe inspired by Simple Vegan Blog

Ingredients
  • 1 cup of macadamia nuts (soaked overnight)
  • 1 1/2 lemon 
  • 1 tbsp apple cider vinegar
  • 2 garlic cloves
  • 1/2 tsp raw virgin olive oil
  • ¾ cup water
  • 1 tbsp rosemary
  • 1 tablespoon pink Himalayan salt 
Directions
  • Place the macadamia nuts into a bowl and cover with water to soak for at least 7 hours. 
  • Drain and wash macadamia nuts before placing it in a high-speed blender (I use my refurbished Vitamix). 
  • Add lemon juice, garlic cloves, olive oil, water, and blend for about two minutes until extremely thick.
  • Slowly add in the lemon juice, followed by rosemary, salt, and any additional seasoning that you desire.
  • In a large bowl, lay out a cheesecloth that will hold the macadamia mixture. Make sure your cheesecloth is large enough to hold the entire mixture. It will be very thick, so scoop it from the blender into the cloth that is within the bowl.
  • Once in the cloth, in the bowl, wrap the mixture up in the cloth into a ball. With an elastic band, tie the top so the mixture is in a tight bowl. It should be a large softball size.
  • Squeeze out any extra liquid and place the cheese ball in the fridge for at least 14 hours(I left mine for about 24 hours, and it was perfect). 
  • When you are ready to bake this bad boy, preheat the oven to 175°C/350°F.
  • Grease a baking pan with olive oil, well. Don’t make my mistakebe sure to put enough oil! 
  • Carefully unwrap the cheese ball from the cloth and shape into a perfect round ball.
  • Place on the very greased pan and bake for 45 minutes or until the top is golden brown. However, check it about halfway. You may need to turn down the oven for the final 20 minutes. If your cheese is cracking while golden brown, that is perfect! 

Once taken out of the oven, it’s ready to serve. It will be difficult to transfer – so if you can decorate the pan and serve directly on it with crackers and veggies that’s what I recommend.

Mckenzie Hathaway MINDBODY
Written by
Mckenzie Hathaway
Media & PR Specialist
About the author
From working at a fashion magazine to taking on the tech industry, Mckenzie is passionate about all things Public Relations. Outside of the office, you will find her trail running, swimming in the ocean, or creating plant-based recipes as she heals her body from autoimmune diseases.