FitSugar

Do You Brush Your Teeth at Work?

FitSugar — Thu, 17 Sep 2009 04:30:57 -0700

Brushing your teeth regularly is a great habit to start. I'm sure you brush in the morning and before bed at night, but what about when you're on the job?

10 Ways to Avoid Gaining Weight at Work

FitSugar — Thu, 11 Jun 2009 05:50:00 -0700

Working nine to five can wreak havoc on your waistline. The stress makes you crave junk food, and often you're too overworked to have the energy or time to exercise. When I asked FitSugar readers how they avoid gaining weight at work, here's what they said.

"Stairwell stair climbing . . . My heart is racing and my legs are burning." - YumYucky
"I just keep lots of healthy snacks around (fruit, Kashi granola bars, and crackers) and bring my own lunch to avoid temptation." - Renee3327
"I spend most of my lunch breaks walking outside (there's a park down the street) or running on the treadmill (my gym is 7 minutes from my work giving me just enough time to drive there, change, run 3 miles, change, drive back.) Also, willpower is key. Today was a birthday so there was chocolate cake, and I just think how much I'd have to exercise to burn off one piece - not worth it!" - Vanonymous
"I always pack my lunch and keep fruit at my desk or my cubby fridge." - jessy777

To see the other great tips from FitSugar readers, read more.

"I never eat out or use the vending machine. " - Niami
"I always make sure to work out first thing in the morning . . . I always take stairs instead of the elevator . . . I make sure to have a healthy protein-packed breakfast, and I'm usually not hungry until 2 p.m." - Mila_83
"I don't avoid all of the free temptations, but I limit myself to one or two small ones a week." - darc5204
"I stopped carrying loose change. Whether it was $1 or 50 cents, I don't take it to work. It stops me from buying a soda and chips and candy to get that little, worth-nothing jolt of energy to meet deadlines." - tamaradulva
"I also avoid the break room, where there's usually free food. When there are birthdays or people bring treats in, I go but don't have a slice. I'm usually not the only one who abstains, so it doesn't make me feel awkward." - deanna024
"I graze on fruits and veggies and take a walk during my lunch break instead. Eating a big meal at midday makes me tired." - Anonymous

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Healthy Eating Tip: Pack Meals For Long Days in the Office

FitSugar — Mon, 05 May 2008 16:00:00 -0700

We've all pulled a late night at the office. Sometimes late hours can creep up on us with no warning and other times we leave the house in the morning knowing that it's going to be a long day. For the latter, just like you would pack yourself a healthy lunch, pack yourself a healthy dinner. When I am working late and we order food here at Sugar HQ, it tends not to be the most healthy foods - think pizza, and even McDonalds, ack!
On the occasional late night, I've also tried waiting until I got home to eat but that just leaves me starving. The probability of making smart food choices is highly unlikely at that point.

Not only does having a nutritious meal give me the energy I need to get things done so I can get out of there, I'm not left wondering how many unnecessary calories I just inhaled. So next time you know you may be staying late, bring yourself something healthy to eat for lunch and dinner.

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5 Things: Preventing Carpal Tunnel Syndrome

FitSugar — Mon, 10 Mar 2008 03:00:00 -0700

Since many of us are working on a computer all day, we may be putting ourselves at risk for carpal tunnel syndrome (CTS). It happens when the median nerve, which runs from the forearm into the hand, becomes pressed or squeezed at the wrist. This nerve controls sensations to the palm side of your thumb and fingers, as well as impulses to some small muscles in the hand that allow the fingers and thumb to move. The carpal tunnel is a narrow passageway of ligament and bones at the base of the hand, which houses the median nerve and tendons.

Some people are more prone to this because they have a smaller carpel tunnel. For this reason, women are three times more likely than men to develop CTS. It can also be caused by an injury, fluid retention during pregnancy, or repetitive motions like using a mouse or keyboard.

Here are some ways to prevent the pain and tingly sensations caused by CTS:

Check out the ergonomics of your desk setup. Adjust the height of your chair so that your forearms are level with your keyboard so you don't have to flex your wrists to type.
Using one of those pads that run along the length of your keyboard will prop up the heels of your palms, so that your forearms, wrists, and hands are in one straight line, which could prevent the nerve from getting squeezed. If your mousing hand bothers you, try one of those mouse pads that has extra cushioning you can rest your wrist on.

There are a few more suggestions, so read more

You may benefit from using one of those ergonomic keyboards so that your hands and wrists type in a more natural position.
If you're using a regular mouse and it bothers your wrist, pick up a vertical mouse so that your thumb is pointing straight up. It may feel more comfortable on your wrist.
Take breaks from mousing and typing. Shake out your wrists or do some wrist stretches.

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Do You Move More When You're . . .

FitSugar — Tue, 04 Mar 2008 09:30:00 -0800

When at work, many people move around more during the day when they are dressed comfortably, as opposed to when they feel uncomfortable in typical work attire. I know that I, for one, walk around a lot more when I have on flats or boots rather than heels. I am way more inclined to take a walk at lunch rather than sit at my desk when I am comfortable in my clothes.

All we need to do now is convince our bosses of the health/productivity benefits. Until then, I'm curious. . .

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Beat Job-Related Weight Gain

FitSugar — Fri, 25 Jan 2008 10:15:00 -0800

In a study of 5,600 workers worldwide, 28 percent report they have gained more than 10 lbs. and 13 percent say they have gained more than 20 lbs., while in their present positions. Comparing genders, more women (52 percent) than men (46 percent) say they have gained weight at their current jobs - yikes. If you fall into that category or if you've just started a new job then I've found some great tips for avoiding the inevitable weight gain so read more.
Here are some great tips on avoiding work-related weight gain:

Stock the shelves - pack your office drawers with healthy and filling snacks, so it will be easier to elude comfort food temptations on chilly days.
Drink and be merry - keep a bottle of water at your desk and drink it throughout the day to curb your urge to chow down.
Start a support group - get together with other co-workers and start a lunch or fitness group that will help keep everyone on track.
Brown-bag it - take a few extra minutes to pack your lunch. You can control portions and lessen the strain on your waistband and your wallet.
Indulge without guilt - let’s face it, sometimes dessert is just too hard to pass up. The key is everything in moderation.
Keep your mouth busy - chewing gum or chatting with co-workers can help you avoid that second trip to the sweet table at office celebrations.

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Flexibility Is Healthy in Many Ways

FitSugar — Thu, 13 Dec 2007 07:30:00 -0800

Flexibility in the workplace could be just as good for your health as flexibility in the body, new research has found. A flexible work life, including telecommuting and job shares, is good for your health as researchers found that if people have the ability to work from home and to compress work weeks, they are more likely to make healthier lifestyle choices, to exercise more and to sleep better.

It makes sense to me, but it's sad that most of us do not have this flexibility without quitting our jobs completely. So maybe, just maybe, you should print this out and leave it on your boss's desk and see what happens (wink, wink).

If you're interested in increasing the flexibility of your muscles while you are at work, then check out these desk stretches.

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Relax Already: Eat A Balanced Diet

FitSugar — Mon, 24 Sep 2007 07:30:00 -0700

You're stressed because your boss is on vacation, as a result you've been skipping meals to focus on work. Once you realize you haven't eaten for 12 hours, you reach for the easiest and quickest item to satisfy you - fast food, candy bar, etc. Your lame attempt at giving your body nutrients only fools your body into thinking it's going to make it for a short period of time. Now, you feel even worse and even more stressed than when you had the candy bar in the first place. What gives?

Stress is probably first to blame for the chaos, but new research suggests that skipping meals could be stressing you out more than your day job.

Here's why:

Our demand for nutrients increases during periods of stress. Research shows that there is a faster turnover of protein, fat and carbohydrates in order to produce energy to keep up with the demands we place on ourselves. Vitamins B and C are rapidly depleted in the course of this carbohydrate and protein metabolism.

Therefore, if we are skipping meals or not eating a balanced diet, the level of stress increases as the demand for nutrients is increases and is not met.

It's a very slippery slope, but remember to feed yourself and feed yourself well. This means balanced meals with lots of nutrients. Keep a banana and almonds in your desk to keep from hitting that slippery slope. Your wits and your diet will thank you.

Source

Gaining Weight? Blame It on Your Co-Workers

FitSugar — Thu, 06 Sep 2007 12:30:00 -0700

We spend a lot of time at work, and if you're anything like me, when other people are snacking, it's hard to resist the urge not to snack too. It seems like it's always someone's birthday, or someone's mother made homemade cookies, or someone ordered afternoon pizza.

Here are some tips to help you stay healthy and fight the urge to over-eat...

Eat a delicious and wholesome breakfast before you get to work. That way if someone is going for a Dunkin Donuts run, you won't be tempted to get something unhealthy.
You don't have to skip going out to lunch all the time. Denying yourself is no good. Instead designate 1 day out of the week for eating out. Try to find a place that serves nutritious soups, sandwiches, or salads. If you know a portion is huge, share it with a friend, or save the other half for tomorrow's lunch.
Pack your own lunch the other days. That way you know you'll like it and you'll know it's good for you. Plus it'll save you time if you're too busy to pick up lunch.
Try to take at least 20 minutes away from work to eat. Get outside, eat at a park, or go to your break room. We tend to eat too fast and overeat when we are mindlessly shoveling food in our mouth. So concentrate on just eating, so you can really enjoy your food slowly. It's a great time to catch up with a co-worker and give your mind a break too.

Want to hear the other tips? Then read more

Make sure your lunch has a lot of protein, whole grains, and veggies. These types of food will give you more sustained energy than say a high carb meal like an order of spaghetti or a bagel. A high carb meal will make you feel sleepy, and you'll hit a slump around mid-afternoon. Then you'll crave a sugary snack or a soda to pep you back up. Great lunch ideas could be: grilled chicken on a salad, black bean soup with a piece of whole grain bread, or vegetable quinoa.
Pack healthy snacks in your desk or work fridge for emergencies such as LARABAR, nuts, fruit, yogurt, fruit leather and carrots and hummus. That way when others are scarfing down Susi's homemade brownies, you can enjoy your own healthy snack and not feel left out of snacktime.
I'm not saying you should deny yourself any and all treats that come through your office door. If it's someone's birthday, enjoy a little piece of cake, but resist the urge to have 2nds and 3rds.
Stress at work can cause you to reach for a snack. So try to stop stress before it happens. Slow down and take some deep breaths, get organized, go for a walk, make a to-do list, or do some relaxing yoga poses.
Keep a bottle of water (preferably a reusable one from Nalgene or SIGG) on your desk and take sips often. It'll satiate your need to put something in your mouth, plus staying hydrated will keep you alert and healthy (it'll prevent an uncomfortable UTI).

Source

Three Ways to Stay Hydrated at Work

FitSugar — Tue, 07 Aug 2007 09:30:00 -0700

Hydrating at work is just as important as hydrating while exercising. Office environments are notorious for being some of the driest places on earth, particularly with air-conditioning and heat going at full blast. Hydration is simple to do, but if left undone can leave you feeling less than stellar. So stick to this 3-point plan to focus on hydration from RealBuzz.com:

Limit caffeine intake. Caffeinated drinks including cola, tea and coffee, all dehydrate your body. This can result in headaches, dry and sore throats, and lethargy.
Don’t lose your bottle. Always keep a bottle of water at arms reach. Take frequent swigs and you’ll keep your fluid levels topped up.
Don’t neglect activity. However, just because you have water close at hand and don’t need to move away from your desk for a drink, still make sure that you take regular exercise and mobility breaks.

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