Archive | February, 2015

Meal Prep Made Easy

21 Feb

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In order to eat healthy, it is important to eat balanced meals at home and in the office. Spend 30 minutes on Sunday to prep your meals for the week, so that they are ready to go and grab on a busy work day.

Plan:

Protein: Eggs, ground turkey, lean ground beef, chicken breast, etc.

Carbs: Quinoa, brown rice, wild rice, sweet potatoes, etc.

Vegetables: Asparagus, zucchini, green beans, eggplant, brussels sprouts etc.

Snacks: Fruits, nuts, vegetables, hummus etc.

Step 1: Start by laying out tupperware that will keep your food fresh throughout the work week.

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Step 2: Cook 1 serving of carbs for each tupperware. To keep things interesting, consider switching between two different proteins and carbs. For example, brown rice for two days with hard boiled eggs, and potatoes and chicken for two other days of the week.

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Step 3: Cook your vegetables and add them on top of your carbs 

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Step 4: Cook and add your protein on top of your vegetables 

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Step 5: Don’t forget healthy snacks to eat between meals. We recommend nuts, fruits and veggies. 

Step 6: Don’t forget your lunch! 

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Germs In The Office

15 Feb

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With tens, hundreds and sometimes thousands of people working in your office building, your office is loaded with germs! HAWA wants to help you identify the places with the most germs and how to eliminate them.

The Dirtiest Spots & How to Keep Them Under Control

  • A Shared Computer

Wipe the mouse and keyboard down before each use with an alcohol-based towlette designed for cleaning electronics.

  • The Refrigerator Door

Wipe the fridge handle down every day, or use hand sanitizer after you touch it.

  • The Copy Machine and Shared Printers

If you do not want to wipe the copy machine or printer down every time you use them, just make sure to use hand sanitizer after you’re done.

  • Your Purse

Spray or wipe your your purse handle and the bottom of your purse daily with a fabric-safe sanitizing spray and paper towel. Also, try and hang it on a hook rather than putting it on your desk or the floor.

  • Your Cell Phone

You constantly put your phone up to your face, so remember to sanitize it daily with an alcohol-based cleaner meant for digital devices to prevent the spread of germs and breakouts.

Other Tips to Avoid Germ Spreading at Work

  1. Wash your hands frequently with soap and hot water, for at least 20 seconds each time.
  2. Bring your own coffee mug or water bottle to the office. Make sure you take it home to wash it every night.
  3. Try not to eat lunch at your desk.
  4. Use a sanitizer when unable to wash your hands-preferably homemade to avoid Tricolan.
  5. Stay home if you are sick in order to recover and prevent the spreading of germs.

Make your own hand sanitizer!

Ingredients:

  • 5-10 drops lavender essential oil
  • 30 drops of tea tree essential oil
  • 1 tablespoon witch hazel extract or high-proof vodka
  • 8 ounces 100% pure aloe vera gel
  • ¼ teaspoon Vitamin E oil
  • Most of these ingredients can be purchased at mountainroseherbs.com

Directions:

  1. Add essential oils and Vitamin E oil to a small glass bowl or container
  2. Swirl to mix ingredients
  3. Add witch hazel (or alcohol) to the oils
  4. Swirl again
  5. Add this mixture to the aloe vera gel
  6. Mix well

Mission Possible – Identify and Eliminate High Blood Pressure

9 Feb

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It is estimated that 1 in 3 Americans have high blood pressure, and 30% haven’t even been diagnosed. This mission will prepare you to help identify and eliminate hypertension. Do you accept this mission?

http://hcms.elearningserver.com/6791024443

Feb Challenge: A Healthier Work Week

1 Feb

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Sitting at your desk for over eight hours a day, five days a week can take a toll on your body — whether you have your desk stocked with unhealthy snacks, sugary drinks or you’re suffering from eye strain and back tension, HAWA wants to help! This month we will provide you with articles, tips, recipes and more to improve your office health!

Challenges:

  • Plan and pack your lunches, don’t forget about snacks too
  • Eat a healthy breakfast before work
  • Wash your hands more often to keep bacteria and viruses out of the office
  • Clean and disinfect your office at least once a week
  • Keep a large bottle of water at your desk to increase your daily water intake
  • Try different desk-ercise (desk exercises) routines daily. Check out our Pinterest page for different workouts and tips (https://www.pinterest.com/HealthAsWeAge/desk-exercises/).
  • Get up and walk around. Try walking during your lunch break, if it is too cold outside, walk around the building going up and down the stairs