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5 Ways to Stay Healthy While Working Long Hours
5 Ways to Stay Healthy While Working Long Hours
5 Ways to Stay Healthy While Working Long Hours
If this past year has flipped your usual health routine upside down, you're not alone. Working remotely every day is uncharted territory for many. While working from home provides more flexibility, it also makes it easier to fall into bad habits. For many of us, working from an office provided a structure and routine that we grew accustomed to. Lunch was at a set hour, workouts were performed before or after work, and most events during the day were preplanned.Though working from home may be a bit less structured, it doesn't mean that you have to ditch your health routine altogether. To help you get back on track, here are a few of our favorite ways to stay healthy while working long hours at home.
Establish a Routine
When learning how to stay healthy at work, routine really is key. We mentioned before that structure is vital. When working remotely or working long hours, it's essential to establish a routine that allows you to set healthy boundaries. Starting work at the same time every day, planning out your breaks and stepping away from your desk at lunch are all healthy ways to break up the workday.Not only will structuring your day help keep you focused on the task at hand, but it will also ensure that you make time for the things most important to you, like a mid-day walk or healthy snack break. That being said, as important as it is to start work at the same time each morning, it's just as essential that you set an end time. This will keep you from working long into the night.When establishing a healthy eating routine, meal prepping is a great way to ensure that you always have a nutritious meal to reach for. If you're new to meal prepping, we recommend that you begin by choosing simple recipes that feature similar ingredients. Soups and stir-fries are easy recipes that can be made ahead of time and frozen for later.Additionally, when structuring your week, be sure to include time to meal prep. Set time aside at the beginning of the week, or dedicate a few hours during it to prep your meals. The best meal prep schedule is one that works around your current lifestyle.
Meal Prep Recipes for Work:
A couple of our favorite meal prep recipes include:
Easy Overnight Oats
Easy Overnight Oats are a meal prep recipe loved worldwide. Incredibly easy to make, overnight oats are a high energy breakfast perfect for a busy morning. Make this recipe the night before and grab a potion to go in the morning. An effortless way to make a nutritious breakfast, it's a meal that will keep you full and energized all day long.
Lemony Chicken Barley Soup
Prepared in a slow cooker, this Lemony Chicken Barley Soup is ideal for those just starting on their meal prep journey. Made with nutritious and tasty ingredients like chicken broth, lemon, carrots, barley and celery, this recipe is loaded with health benefits. Plus, the best part about this meal is that it's a one-pot recipe, which makes for easy cleanup!
Take Breaks
Now that you have a schedule in place, be sure to take breaks now and then. Scheduling breaks to get up and move around, take a walk, or enjoy a healthy snack will work wonders for your health. You'll be able to relax your mind from workday stressors and reset before you head back to your desk. When taking snack and lunch breaks, choose healthy meals that will help you stay full and hydrated. Eating snacks like this Buckwheat Granola which is high in nutrients, will ensure that you remain focused and energized.
Are you a fan of hummus? If so, then you'll love this Mung Bean Dip. Flavorful and creamy, it's ideal for veggies and pita chips. And if you're feeling really creative, use it as a spread on your next sandwich.
Cheese Crisp Crackers
If you're wary about the many artificial ingredients found in store-bought crackers, try making your own! These homemade Cheese Crisp Crackers are the perfect blend of sweet and savory. They can be enjoyed on their own or pair perfectly with dips, jams and charcuterie.
Exercise
Make exercise a part of your weekly routine. While we're not expecting you to hit the gym seven days a week, it is essential that you squeeze in a brisk walk or two daily. Being consistent with your exercise routine and determining a time of day that works best for you will leave you feeling stronger and healthier than before. If you find that exercising in the morning is more comfortable, stick with it. Conversely, if you have more energy at night, set aside time for a workout after work. Create a schedule that is unique to your needs.When exercising regularly, be sure to fuel your workouts with proper energy. By mixing a Bob's Red Mill Protein Powder into your daily smoothies, baked goods, sauces and salad dressing, you can ensure that you're getting enough protein to power through your gym session. Not a fan of traditional protein powder? We have you covered. Our selection of protein powders ranges from whey protein to soy and hemp protein, allowing you to choose the one that best suits your lifestyle and dietary needs.
Drink Water During the Day
Proper hydration is the key to staying healthy while working long hours. Purchase a refillable water bottle that fits your aesthetic and fill it up each morning before work. Keep it at your desk and make it a goal to finish it by the end of the day. Taking sips between emails, before skype meetings, and after your lunch break will ensure that you remain hydrated all day long. Additionally, drinking enough water throughout the day can help curb hunger cravings and keep you from reaching for unhealthy, sugar-filled snacks. Not a fan of drinking water? Spruce up your daily water by making this Lemon Chia Fresca recipe. Loaded with healthy ingredients, this recipe makes drinking water less of a chore and more of a treat.
Eat Vegetables
Eating a diet high in vegetables is an excellent way to boost your productivity during a long workday. Vegetable-packed meals like Classic Vegetable Soup provide your body with the nutrients it needs to remain focused and energized. Plus, because vegetables are easier to digest, you won't experience stomach pains after enjoying lunch.Vegetables like carrots, cucumber and jicama are also a healthy snack option to keep you satisfied between meals. Pair them with Cannelli Herb Dip or an Easy Hummus Mix for a refreshing treat.
Vegetable-Based Recipes
A few of our favorite veggie-packed dishes include:
Mediterranean Farro Salad
Make this Mediterranean Farro Salad for a refreshing spin on your favorite grain bowl. It's made with nutrient-rich vegetables and loaded with flavor. One of the most important decisions to make when creating this salad is how to cook the eggplant. Roasted eggplant will taste delicious. However, baking or frying it is key to taking this salad to the next level.
Mini Spring Vegetable Quiches
These Mini Spring Vegetable Quiches are the ideal grab-and-go veggie-packed treat. Made with flavorsome vegetables like asparagus and leeks, it's a dish that's overflowing with nutrients. Plus, the crust is made with our Gluten Free 1-to-1 Baking Flour, making it an allergen-friendly treat!
Vegetable Bounty Quinoa Salad With Asian Vinaigrette
Made with fresh vegetables and creamy kidney beans, this Vegetable Bounty Quinoa Salad boasts a delightful texture. The earthy flavors of quinoa and beans are matched perfectly with a sweet, citrusy dressing. A meal that's naturally gluten-free and easily made vegan, it's an excellent dish for individuals with dietary restrictions. Enjoy this salad alone, or pair it with other grilled vegetables and a protein of your choice.While these five tips top our list of ways to stay healthy while working long hours, they are just a few of the many ways you can continue to live a healthy lifestyle - from the office or home! Taking breaks to stretch every hour, planning walking meetings or outdoor skype calls to soak up a bit of extra vitamin D are simple ways you can boost your health at work. Additionally, centering your meals and snacks around productivity-boosting foods will help you remain focused and alert no matter where and when you're working. By working these workplace health tips into your work schedule, we're confident you'll notice a difference in your health. From everyone at Bob's Red Mill, we hope you remain happy and healthy all year long!