Back to School, Back to Business – Start your “School Year” out the right way 👊

Back to School, Back to Business  – Start your “School Year” out the right way 👊

I am a summer girl through and through.  I love everything about summer and when we have the final drive home from our summer cottage on Labor Day Weekend it always brings tears to my eyes.  So dramatic, but so true. 

 

To change my focus from what is behind me, I try to focus on what is ahead.  

 

Even though I haven’t been to “school” in years there is a certain exciting feeling you get in September around the new “school year”.  It’s the beginning of a new chapter, a new season, and a new opportunity to start on the right foot.  

 

This time of the year always makes me reminisce and think about the things that my parents would make me and my siblings do once we started the new school year. 

 

In the summer we were wild kids, running around outside all day at camps or with family members, doing whatever we please.  Aka – whatever our babysitter or camp counselor had planned for us that day.  

 

Then the school year hit, and we had a rhythm and rules that my parents enforced daily to make sure that the day ran as smoothly as it could with 3 crazy active kids.  We had habits, daily practices and tasks we HAD to do every day, and I truly believe we were all successful because of it. 

 

It’s funny because when you grow up and start working or go to college, the habits and routines you were first taught when you were young easily fall to the wayside because no one is telling you that you HAVE to do this anymore.  You make your own decisions and live your own life.  Sometimes those decisions might not be the best for us.  Eating out for lunch every day for convenience, staying up late to watch Netflix or staying out at a happy hour a little later than we should be.  Of course, this is fine every once in a while, but probably not the best nightly or weekly routine. 

 

I believe that having a nightly and weekly routine and creating healthy, helpful and productive habits for yourself gets you started on the right foot every day.

 

Today I wanted to take it back to those simple routines our parents taught us when we were in school, and I challenge you to apply them to your adult life.  I have a feeling they will make you feel more prepared, awake and less stressed going into your work day…

 

 

Back to school habits that you can apply to your job!

 

 

  • Make your lunch the night before Canva - Tuna Salad on Transparent Lunch Pack

 

So simple, but this small amount of prep goes a long way.  I have written a couple of blogs about meal prep, Meal Prep 101 and Meal Prep 102 What’s Inside, that break down why you should meal prep and some healthy foods you can make

 

I personally meal prep my whole week’s worth of lunches on Saturday or Sunday, but that is because I don’t have enough time to do it the night before.   You can easily prep your lunch the night before work if that is easier for you, the food is fresher that way too. It’s an easy 10-15 minute task that gives you more time in the morning to sleep, work out, or just get into work faster.  It helps me sleep better at night knowing I just have to wake up,, and that everything is ready to just grab and go. 

 

Not only does meal prepping give you back time in the morning, but it also saves you $5-15 dollars for not buying lunch out.  Even on the low end, $5 every day a week, every week for a whole year is $1,300 and that’s only for a $5 meal.  My meals are typically way more expensive than that. Just something to think about next time you decide to watch Netflix over making yourself a salad or sandwich for lunch. 

 

 

  • Layout your clothes the night before 

 

Canva - Black Framed Eyeglasses On White Jacket And Blue Denim BottomsI’m pretty sure my mom made my sister and I do this because it took us FOREVER to pick out an outfit.  We would literally take 30 minutes to an hour to pick out the ‘perfect’ outfit, that always ended up being a t-shirt and jeans… Still, this was a habit I got into in high school and it really stuck through college and into the working world.  

 

Every night I lay out my clothes for work and pack my clothes to work out in for the afternoon.  If I am working out in the morning, I lay out my work out clothes so they are ready for me to just throw on and go get that work out in.

 

Having one less thing to think about such as what I am going to wear saves me 5-10 minutes in the morning.  It also keeps me in that grab and go vibration.

 

 

  • Give yourself a bedtime

 

We all can remember that awful time as a kid when your parents declared it was time Canva - Woman Sleepingfor bed.  Every time was the worst time and you would beg and plead not to have to go to bed. Then when you were a teenager and college student you would rebel and stay up “past your bedtime” and then be exhausted pretty much your entire young adult life. 

 

There is a reason our parents gave us bedtime and experts in any field tell you to “get a good night’s sleep” before a big event.  It’s because the #1 productivity killer is a lack of sleep. 

 

Today the tables have turned for me, and as soon as I wake up some mornings I count down the hours until I get to go back to sleep.  Then when that final moment comes and the day is over and I can get back to bed, I don’t actually want to go to bed anymore. I’ve been running all day and just want to relax, unwind and watch Netflix for a little, which sometimes ends up turning into a long time and then I go to bed later than I promised myself I would.  It’s a vicious cycle, and I would bet I am not the only one who gets stuck in it. 

 

Sleep is incredibly important not just for your productivity but for your overall health, so it really is crucial you set yourself a bedtime and then stick to it!  You will be happy you did when Thursday and Friday come along and you are not totally exhausted from the week. 

 

 

  • Set aside time to “study”

 

As kids, the first thing we had to do once we got home from school was to “do your homework”.  Then once we finished we could play, watch TV or do whatever, as long as our homework was done. 

 

As adults, sometimes we do have “homework”.  Whether it’s work we couldn’t finish during the day that we need ready for tomorrow, or you may be studying for a certification or degree.  

But I do find that is not the case for the majority of people.  They go home and relax, be with their kids or significant other, maybe workout, but they don’t ever make time to “study”. 

Canva - Man Reading Book Beside Woman Reading Book

Now when I say study, I mean learn something new.  It could be about your job and how to get better at it, or it could be learning more about the field of work you are in, or even learning more about experts in the space and how they got to where they are today.  It doesn’t have to be miserable and not fun like homework was as a kid.  ‘Studying’ could be as fun and simple just reading or listening to something related to your field to know more about your industry and practice.   

 

When I first started working, this was absolutely the first thing that I stopped doing.  I stopped giving myself a “study” time. I didn’t try to learn more about the field I was in or try to get better at it.  I just went to work, did what I had to do and then came home. It wasn’t fulfilling work, it was just a job. 

 

Then when I switched careers and at that time I had to start “studying” again because I was so bad at recruitingIn time I noticed that the extra study time I gave myself really catapulted me forward and made me not only really good at what I did, but also really interested in what I did.  

 

To me, there is a huge difference between a job and a careerPutting in study time, and trying to improve and grow to become the best that you can in your role, that is what makes a job a career.  Having a career, and a line of work is so much more fulfilling than punching in and out of a job every day. 

 

 

  • Set new goals

 

This was something my parents asked us to do once we were a little older, like in high school or end of middle school.  They would ask us what we were striving towards that year, and without realizing it, we were setting goals.  

Canva - Notebook And Black Ballpoint Pen

For example, we would respond “This year I want to make the National Honor Society.”, or “This year I want to make the varsity football team”, or “This year I want to win the Dance Scholarship.”  Just by talking about what we were striving towards, we naturally started to think about what we had to do to get there. Goal setting 101.  

 

I think the coolest part is that we didn’t even know what our parents were having us do. 

 

Fast forward to adulthood, goal setting is typically saved for the new year.  When the new year starts, that’s when we set goals or work towards the next big thing.  

 

If you are the type that likes to use the calendar year, January to December, as your own “school year”, go back now to those goals you set for yourself in January.  Once you look at those goals see how far you have come, or how far you have left to go, and then think about what kind of push can you give for yourself in the next 90 days.  

 

What goals can you set for yourself in the last leg of your “school year”?  What adjustments can you make to get closer to hitting that big goal in the next 90 days?  You still have three whole months to make a major dent and impact on whatever is left of that big goal.

If you push and give it all you got for the next 90 days I guarantee you will be shocked at what you accomplish. 

For more about goal setting check out my blog,  “New Year, New You – Goal Setting”.

 

They say that we learn some of the greatest lessons during our childhood, like “say please and thank you”, “be kind”, “share”.  The habits our parents forced us into during the school year were incredible habits that were and are some of those ‘greatest lessons’ that we learned growing up.  They were habits that brought us success as kids and will continue to bring us success as adults. 

 

This new “school year” try to revert back to some of those habits.  Start slowly implementing them back to your day to day and weekly life. I guarantee that you will feel more refreshed, enthusiastic, and less stressed on a day to day basis. 

 

Give it a whirl and let me know what you think!

Love, Em 😊

 

P.s. Hope you enjoyed the picture of baby Emily and her first day of Kindergarten!

Summer Picnic Essentials

Summer Picnic Essentials

Since this past weekend was Memorial Day, that means the summer barbeques and picnics have officially begun!  Praise the Lord our 3 months of warm weather is FINALLY here!!

Summer is my favorite time of the year for many reasons, but one of the things I most look forward to is parties with friends at the beach.  While this is super fun and an awesome time, it can be a little taxing on some of us with our health goals. Having pasta salad and hot dogs is great in May and then mid- July comes and you’ve already eaten 10 hot dogs over the recommended ‘1 hot dog a year’ limit, and it feels that if you just look at another pasta salad your shorts may bust open.  Or at least this is how I feel…

 

To keep myself on track with my healthy lifestyle during the summer party sessions, I make sure I always come prepared.  I come with healthy food options. I offer to bring foods and side dishes to share so that I know that I will always have healthy choices.  

 

Making these dishes delicious is a must so that you don’t feel deprived and everyone loves it and wants you to bring your “dish” to every summer party. Win/win. 😉

 

I am going to share with you my Summer Picnic Essentials, four things that are perfect for picnics, dishes that everyone loves and will be begging you to bring again and again.

 

A Salad the people can’t refuse.  

mediterranean-chickpea-salad-fb-ig-1.jpgI really appreciate a good salad.  Mostly because salads could really suck if you don’t put love and care into it.   My best friend Rachel and My Auntie Carol make the BEST salads, and if they make it, everyone’s eating it, even the guys.  They were my inspiration for this picnic essential because I have watched as people swarm around the salads that they bring to parties.  These are always healthy and delicious leaving you completely satisfied.

This weekend, for example, My Aunt Carol made a salad that we were all raving about.  It was a chopped salad with romaine lettuce, raw zucchini, blueberries, sliced radishes for a crunch, edamame and a poppyseed dressing… It was unbelievable.  We ate it on Saturday and couldn’t stop talking about it until, well, today. I am still talking about it and decided to base a blog around it.  It was that good.  Never underestimate the power of a good salad.

Some killer Kabobs

barbecue-barbeque-blur-604660I have always loved kabobs with chicken or shrimp.  Partially because it’s a fun thing to say, the pronunciation of ka-BOBs automatically puts a smile on my face, but it’s also fun and easy to eat.  When prepping for picnics I try to think about what would be the easiest dish to bring. A dish that’s either totally prepared or would be easy to cook once I get there with the least amount of prep and clean up needed.  Kabobs are a great option. All you have to do is defrost the shrimp, and cut up the chicken. Throw it in a bag of olive oil and an Italian seasonings packet or a teriyaki sauce, and mix it all up so it’s entirely covered and coated in the sauce.  Stick the shrimp or chicken on the skewer then pack it all up.  Grill it once you get there. Easy peasy, and a great way to get the protein in.

 

 

Guac and Veggies

guacamole-foto-heroe-1024x723-500x500Guacamole and cut up veggies is the best appetizer to have at any party all year long, but especially during the summer.  For starter’s, almost everyone I know loves guacamole. At any party, once the guacamole comes out people swarm around it, and you better run over too or it’ll be gone before you get there.  It’s a serious concern at every party we have.

You can serve it with tortilla chips or veggies.  Nothing really beats a tortilla with guac on it, but a cut up carrot or celery stick is still pretty freaking great and a healthier option.  Even if you bring both cut up veggies and chips, just decide to eat mostly the veggies with a just couple of chips. #balance. It’s all about balance and making small healthier choices.  

 

Cut up watermelon

blur-close-up-delicious-1070858.jpgNothing screams summer more than biting into a juicy ripe watermelon and having the sweet red goodness streaming down the sides of your mouth.  Having watermelon at a picnic is the ultimate summer essential. It’s the perfect dessert that leaves you hydrated, full and satisfied. I prefer to have watermelon up cut into chunks, but some prefer the quarter moon cuts.  Whatever tickles your fancy, or is easier for you, people will love it either way. It’s the great healthy dessert option for you to have over the plethora of sugar-filled store-bought baked goods that everyone else will be bringing.

 

Coming off a four day weekend, with three beach days filled with friends and family, partying and picnicking, I would definitely say that these are the four summer picnic essentials that will help you to continue choosing healthy options and staying on track with your healthy lifestyle.

 

I hope you enjoy and this helps you make healthy choices all summer long, but more than that, I hope you enjoy every minute of this summer time season.  It only comes once a year, so get outside, feel that glorious vitamin D seeping into your skin, play, laugh and let the good times roll.

 

Happy Summertime. =]

 

 

My Top 10 Trader Joe’s Treasures

My Top 10 Trader Joe’s Treasures

If you follow me on social media, you would know that Trader Joe’s is totally my jam.  For those of you who are not familiar, Trader Joe’s is a neighborhood grocery store. That’s where I do all of my grocery shopping every week and I freaking love it. I am lucky enough to have one in two of the neighboring towns and I take FULL advantage of it.

 

It’s my favorite place ever because it’s so fun inside, they always have tons of beautiful flowers, your typical grocery store staples, AND “fun” food.  Fun food is something I totally made up, but it will make sense soon.

 

My definition of fun food is healthy food that has a fun twist!  For example chips, queso, pizza, and candy are all junk food.  They are fun to eat but they are junk and do nothing for us. Trader Joe’s has created different “fun” food that is similar to junk food except that it is actually good for you and you don’t have to feel bad after you eat it!

 

I am always on the hunt for the next fun food that I will find at Trader Joe’s, there is ALWAYS something new.  It makes shopping there even more enjoyable because it’s like you are on a treasure hunt every time you’re there, trying to find your next piece of gold.  

trader-joe-flower-display.jpg

The best part is that the fun food they have is not only good for you, it actually tastes good too.  In life, I am generally always on the hunt for the “fun” food and am more than often disappointed. The “fun” food I find typically tastes terrible or they put a million bad ingredients and chemicals into it making it not even worth trying.  For the most part, that doesn’t happen at Trader Joe’s. The food there is fun and different tastes great and is good for you.

 

Today I wanted to share with you my Top 10 Trader Joe Treasures.  These are ten of the gems that I have found during my shopping escapades at Traders that I truly can’t get enough of and I need the whole world to know my love for them!!

 

So here they are…

 

1.Red Lentil Pasta  

  • Before I found this pasta, I pretty much swore off pasta at that point in my life.  It’s red-lentils-pasta.jpgsad and my Italian grandma is probably rolling in her grave right now, but it’s true.  I try to eat very little to no gluten products, and normal pasta and even wheat pasta just didn’t give me the return I wanted after eating it.  Yes, I am thinking of the ROI I get from what I eat, I take my health very seriously. So when I found this pasta and saw that its only ingredients were red lentils and water, I had tears of joy in my eyes which was immediately followed by a happy dance in the middle of the aisle. Because….. PASTA!!!! I COULD EAT IT AGAIN and NOT feel guilty!!! Best.Find.Ever.
  • I now buy 1 or 2 bags every single week. #sickomode

 

  1. Cauliflower Pizza Crust
  • This find was another game changer for me.  Pizza was another food that I just didn’t eat anymore.  I love pizza with my whole heart and soul, but I don’t love how it makes me feel after.  I have tried gluten free crust but very few places make a cauliflower-pizza.jpggood one, so I just didn’t eat it.  Or I should say I drastically cut down how often and how much I ate it. I can still remember the day I found their Cauliflower pizza crust.  I read the ingredients and it wasn’t perfect but still pretty freaking good.  Then, I looked around me to see who was looking, like a total sketchy criminal, and then I quickly put three crusts into my carriage and then abruptly walked away.  I truly felt like I was stealing because I couldn’t believe that it existed and I couldn’t get my hands on enough of them.
  • This is now a weekly purchase, and what my sister and I base our Friday nights around. Pizza Friday is back.

 

  1.   Almond Cheese
  • I can’t talk about pasta and pizza without cheese.  Over the past two years, I have come to the sad, sad realization that I can’t eat cheese or really any dairy products. almond cheese Two years ago I like suddenly realized I had as much acene as a high schooler and wanted to clear up my face for my wedding.  My sister read an article about the correlation between dairy and breakouts, so I tried to cut it out to see if it would help and it did, drastically.  Since then I really haven’t eaten much dairy, which is the most depressing thing ever, especially when making pizza. I have tried vegan cheeses and other weird stuff I have found and it tasted like garbage.  Then, I found the almond cheese and felt like my prayers were answered! Now I must preface that’s still not normal cheese, it doesn’t get gooey and oily deliciousness but it does melt, taste goods and is perfect for pizza.
  • This is also a weekly purchase for me.

 

  1. Cauliflower Gnocchi
  • This was another fun find because it’s also in the pasta group and gnocchi was another delicious pasta that I wasn’t eating.  I was super skeptical when I first cauliflowe gnocchifound this one because I just didn’t understand how they could make gnocchi out of cauliflower, granted there is flour in this find, but I still couldn’t wrap my head around it so I totally thought it would taste terrible.  I bought it regardless but held off trying it. When I finally did I was kicking myself for waiting so long. It tastes GREAT! You just need to make sure that you follow the instructions on how to cook the gnocchi because you saute it frozen which is much different than normal gnocchi. Besides that, it tastes amazing with sauteed onions and mushrooms.
  • This one is perfect for a dinner date night at home. =] I always have a bag in my freezer but save it for special occasions.

 

  1. Eggplant Garlic Dip and Red Pepper Dips
  • Growing up, Happy Hours on Friday’s were a religious ritual.  My aunts and my mom would sit at the counter talk about the week while eating appetizer/picky pepper dipfoods and drinking wine. It’s my most favorite memory growing up.  Because of that tradition, anytime I see friends we ALWAYS do some kind of happy hour spread. Sometimes it’s a pathetic attempt, and other times we get fancy. Trader Joe’s Eggplant and Red Pepper Dip is perfect for both types of Happy Hour!  To start it is FREAKING DELICIOUS and you can eat it with crackers and cheese or, cut up bell peppers or cucumbers to dip into it. One time I even put it on a sandwich as like a condiment spread, and my goodness that was delicious.
  • I don’t buy this every week, but I almost always buy it if I am going to or hosting a happy hour.

 

  1. Almond Jalapeno Lime Dip/Spread
  • Since we are on the topic of dips and spreads I can’t NOT talk about my most recent find that I can’t get enough of… THE Almond Lime Jalapeno dip.  As I mentioned, I almond dipam always on the lookout for fun foods at Traders and was near the hummus section hoping that I would find some kind of non-hummus hummus dip.  I knew there were edamame dips and other bean dips in the world so I wanted to see if they had anything similar there. I didn’t find exactly what I was looking for but I was NOT disappointed.  This dip is like the combination of hummus flavored jalapeno dip with the consistency of the alloete brand cheese. I can’t get enough of it right now. I haven’t played around with the different ways to eat it yet, but for now, I am FULLY satisfied just eating it on a cracker.  I have done that every day since I have bought it.
  • This will be a staple in my home.

 

  1. Date Bites
  • I am a total sucker for Lara Bars and dried fruit.  These date bites are like mini Lara date and nut bitesbars. They are individually wrapped in little small squares and are a perfect snack before a workout class or if you need a little something to hold you over until your next meal.   I used to make these protein ball things that I would eat before a workout, but when I found these they were essentially the same thing and lasted longer and I’ve been completely addicted since! They come in three different flavors and I have tried and like them all. My favorite is the citrus flavored one.
  • This is a staple that is ALWAYS in my home, that I eat before every morning workout class.

 

  1. Oat Bran Vegan Blueberry Muffins
  • Now I am not much of a baked good person.  I pretty much never ever buy them but that’s mostly because I love them so much I won’t be able to stop myself from oat-bran-muffins.jpgeating all of it.  Growing up my mom would always buy my dad muffins from Stop n Shop as a Saturday morning treat. She would always buy bran muffins because that was his favorite and because they were always around we also ended up loving bran muffins.  So one day when I was on my treasure hunt in Trader Joes I found these Vegan Blueberry Oat Bran Muffins. My first thought was, “no way these actually taste good, that would be too good to be true”.  I bought them anyway because I had friends staying over that night and my GOODNESS they were amazing.  These muffins are nice and dense and have the perfect berry ratio.
  • This would not be an every week purchase for me, but definitely, a once in a while treat.

 

9.Chocolate Coconut Almonds

  • I couldn’t write this blog without slipping in at least ONE chocolate treat. =]  If you chocolate coconut almondshave been to Trader Joe’s you will know that they have an incredibly tempting sweet’s and treats section.  I have also purchased a number of those “just to try” and then accidentally ate the whole thing in a weekend, so I try to steer clear.  But when I do splurge, I get the Chocolate Coconut covered almonds. They taste like a mini Girl Scout Samoa Cookie, and they are completely addicting.
  • As long as you like coconut you absolutely need to try these the next time you go.

 

  1. Everything but the Bagel Seasoning
  • This isn’t necessarily a food, but I promise you this seasoning makes everything IMG_7302taste better.  I have friends that actually have this in their purse at all times, just in case there is an opportunity to use it, and I totally get it!  It literally makes anything you eat taste like an Everything Bagel, and I don’t know anyone who DOESN’T love an everything bagel. Throw it on roasted veggies, chicken or steak, avocado toast, eggs, the options are endless.  
  • When it comes to cooking healthy, half the battle is trying to make regular bland vegetables taste delicious.  This seasoning is a solution to that. Because of that, I have this seasoning with me at all times, one in my house and one at my desk at work.

 

Bonus Buy: The Flowers

  • Walking into Trader Joe’s you are always immediately greeted by their beautiful display of flowers.  There is no better welcome. Trader always has flower arrangements and different flowers for each season.  Some you can even mix and match to get Pinterest worthy bouquets.flowers.jpg 
  • I always buy flowers because they make me really really happy.  To me, they are like a ray of sunshine in my home.
  • Besides the fact that I just love them, one of the main reasons I love buying flowers from Trader Joe’s specifically is because they are so affordable, have a great selection and once they can no longer sell them, they donate them locally to different hospitals and senior centers.  
    • One of the workers at Trader’s told me that they always donate everything that they can’t sell while most grocery stores just throw them out.  If that doesn’t melt your heart and make you believe that Trader Joe’s is the best place around, I don’t know what will.

 

So there you have it!  My Top 10 Trader Joe’s Treasures and my Bonus Buy.  Next time you go to Trader Joe’s try to have a little fun with it.  Take your time and look around to see what treasures you can find. 😉

Until next time, happy treasure hunting!
trader-joes-groacery-cart.jpg

P.s. Keep your eyes out for some fun recipes I have made from these fun foods!

My Top 3 Healthy Work Habits

My Top 3 Healthy Work Habits

Health and Wellness is extremely important to me. It has been and always will be a top priority for me in my life.

At home I have (almost) perfected my healthy habits and created a healthy environment to live in. I clean my house weekly, workout daily, have a Britta pitcher always filled with water, buy lots of fruits and vegetables, keep my pre-packaged food to a minimum and do not buy things I don’t want myself to eat, not even for a “treat”.

Your environment and habits play a huge part in maintaining a healthy lifestyle. Believe it or not, it’s easy to make those changes at home. The question here today is how do we keep that up at work?  The place that many of us spend more time than our actual homes. A place that you don’t own or have total control over.

When I first started working, I was at an accounting firm and people bought lunch often. There were candy bowls everywhere for a midday “pick-me-up” and everyone worked long hours.

I am sure to many of you this sounds very familiar.

At first I thought nothing of it and fell right in line, following the habits and ways of others. I bought lunch at least once a week, would go for random sugary coffee breaks, took an M&M break every day at 3 pm, and sat on my a** all damn day.

I was still following my home life healthy habits of waking up at 5 am every morning to make sure I got my workout in before lunch and was eating (mostly) healthy foods. And yet, after a couple months on the job I started to notice that I was actually gaining weight, was always tired, and couldn’t keep a clear mind all day. At first I thought this is just what working in the real world felt like, but after reading different articles about health and habits I realized I was wrong.

At that point I started making small changes like no longer eating the 3 pm candy and no more fun sugary coffee breaks. On top of that, I began researching the topic of healthy habits at work and eventually started implementing what I was learning to my daily work habits.  I found that those changes had a huge impact on my energy levels and my production at work.

 

Today, I have 3 core healthy habits that I always follow to ensure I stay on track with my health goals and increase my productivity and energy levels at work.

 

 

  1. Track your water intake

bottle-drink-glass-113734.jpgThis is so important for many different reasons. For starters, being fully hydrated makes you more awake and alert than coffee actually does. We are all roughly 60% made up of water and we need sufficient water intake to ensure our body performs at its best.  A lack of water leads to fatigue, a foggy mind, and hunger.  Yes, I said hunger. Believe it or not most of the time when we think we are hungry we are actually just thirsty. Drinking enough water will actually make you less hungry and help you realize when your body actually does NEED food. As a test drink a bottle or glass of water and see how hungry you are after.

How to do this?

  • We should be drinking at LEAST half our weight in ounces of water each day.  If you weigh 120 pounds then you should be drinking at least 60 ounces of water.  Make sure you always have a water bottle on you (preferably a reusable one so we can save our planet!) and refill it as many times as needed.

 

  • You can even make a mental note of how much you should be drinking throughout the day.  
    • For example, I always try to drink a full water bottle before I get to work, a full bottle after my coffee is gone, two more full bottles before 5 pm, and then 1 or 2 at night.  Having that mental map of when and how much I should be drinking keeps me on track and helps me get back on track when I am behind. I would be lying to you if I said that I do this perfectly every day because I absolutely do NOT. But, it does put me in a way better place than if I didn’t try at all.

 

  1. Pack and prep ALL of your snacks and meals

When I leave the house for work in the morning I’m typically out the door at 6:30 am and most nights I won’t return until 8 or 9. In that time frame, I eat my breakfast, two lunches, and dinner. I never skip a meal, so when I leave at 6:30 am I have all of my food in tow.

Prepping and packing those meals ahead of time ensures that I am eating healthy foods, that I am eating the correct portion size of foods, and that I don’t snack on anything else in the office.

When you eat out at lunch or grab those little snacks / treats in the break room you can close-up-colors-container-1640767.jpgeasily lose track of how many calories you are actually consuming in a day and are likely eating things your body really doesn’t NEED. Even though we all know we don’t NEED M&M’s, if you are drinking enough water to stay hydrated and have your healthy snacks already packed you are less likely to go for that mid-afternoon treat.

Another thing to consider is that most days we are just sitting at our desks all day long. You really aren’t burning through THAT many calories so you don’t NEED that many calories or snacks to get you through the day. If you have a desk job it’s not like your lifting anything or moving much at all. What your body NEEDS is nutrient dense foods to keep your body and mind moving and grooving all day long without any roadblocks or detours.

The How:

If you need help on how to meal prep or what to meal prep check out my previous blogs “Meal Prepping 101” and “Meal Prepping 102: What’s inside?” for ideas.

 

  1. Move more and take mindful breaks

adult-autumn-casual-663437.jpgI can’t stress the importance of moving more enough.  Think about the daily pattern of a typical 9-5 job. You are sitting on the drive to work, siting once you get to work for 8 hours or so, sit on the drive home, sit for breakfast, lunch, dinner, and sit on the couch at night.  Maybe you have an hour or 30 minutes of movement for some kind of exercise.

Our bodies are designed to move.  And yet, it’s so easy to forget the importance of that. We get lost in our work and caught up in the idea that we “don’t have enough time” to take a break. I am here to tell you that is all simply not true. It will actually do the opposite. Taking a break to move will increase your productivity later. Trust me, give it a shot, you might be surprised.

There are studies that demonstrate the average brain loses concentration in 52 minutes and taking a break increases your productivity by 30%.  Research says that we should take a 1-7 minute break every 25, 52 or 90 minutes.    Yes, it may take a few minutes to pick everything back up, but you will come back recharged and ready, producing better results than you did before.

Now how will you put this into play?

  • What you can do is set an alarm on your phone for an hour and then take a quick break where you are physically moving. It really doesn’t matter where or for how long, just that you are actually doing it.

 

  • Walks during your lunch breaks is another great opportunity to move your body.
    • This is something I put into practice two years ago and I’ve become totally addicted. Every day at lunch when the weather permits, I will walk for 30 minutes to an hour outside. I’m to the point where I will make sure I get to work earlier and use my time more wisely so I can get this break in.

 

Those breaks do so much for me mentally and physically. It gets my body moving, puts me out in nature, and really forces me to shut off my brain and emotionally detach myself from my work for a minute.

I am the type that can get very emotionally attached to work and am always battling the fear that I am not doing enough. In some ways this can be a very painful trait and a thought process that is hard to get out of.  When I physically remove myself from a situation, taking time away and then coming back, it clears my mind and makes me less emotionally charged so I can look at a situation more objectively. Plus, who doesn’t love seeing a little nature after hours in an office?

It truly is a gift that I give to myself.

 

Which brings us to a perfect place to end this blog.  Taking care of your physical and mental self, inside and outside of work is one of the best a gifts you can give yourself. But, it takes work.

Prepping your meals and snacks takes time. Constantly reminding yourself to drink water throughout the day takes dedication. Allowing yourself to take a break and move your body seems like a lot of extra work, but I promise you it will all pay off.  You will feel better and you will produce better work.

These are all changes that YOU have to DECIDE to do and then COMMIT to doing it. They seem hard at first and you may be wondering how you can actually put these habits into practice. But remember, everything seems hard at first until it’s not.

These habits have increased my productivity, my overall health and my peace of mind in the workplace.   Apply these three healthy habits to your day and I promise you, you won’t be sorry. =]

 

PART 5: Getting in the Right Mindset!

Positive womanIn order to start my mornings right and get in the proper mindset, I take advantage of my long drive to work and fill my mind with positivity. Most days I listen to some type of motivational or business-related podcast/audiobook, and then during the last 5 minutes I listen to a couple of upbeat songs that get me going for the day. I like to call them my “walk-out songs” 😉 Continue reading “PART 5: Getting in the Right Mindset!”