Healthy Snacking In The Workplace
Offering healthy snack food alternatives is an easy start to showing your commitment to workplace wellness. Keep records to see that they are actually being used. Make sure the supply is fresh, clean, and attractively presented. If necessary, charge a fair price, but remember that the continued wellness of your employees impacts morale and your bottom line.
Here are some helpful tips and things to keep in mind:
- Read the label! If you can’t pronounce the names of the ingredients inside, chances are it contains chemicals and additives and its best not to eat it.
- Choose snacks that are nutritious and unsweetened. Sugar lowers immune system function for several hours after being eaten.
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January 18th, 2010 - Posted in health, physical, workplace wellness | | 0 Comments
(U)niversal Things I Recommend
I’ve been getting alot of questions about what I recommend for wellness or just life in general. Like Oprah, here are a few of my favorites things ….
“Healthy Profits: The 5 Elements of Strategic Wellness”by Sandra Larkin and 30 Additional Authors
GREAT resource for individuals to put together a wellness action plan in these five areas simultaneously (physical, emotional, social, intellectual, occupational). Includes assessments and sample plans along with advice from 30 wellness professionals. Also, can be used as a corporate small group plan or given to corporate employees to aid with the new Healthcare Reform which includes workplace wellness. See www.healthyprofitsbook.com
You On A Diet”by Dr. Michael F. Roizen, and Dr. Mehmet C. Oz
Best book I’ve read for telling exactly what goes on in the body and how to move toward positive health.
“Eat This Not That”by David Zinczenko
You see and read about your favorite foods to make better choices. Yum and Yuck all at the same time.
Costco
I LOVE Costco’s organic fruit and vegetables. You don’t have to think about what to buy. Just roll up and LOAD UP!
Prevention Magazine
Best magazine for all around health and wellness along with tips and ways to make wellness stick.
Exercise TV
If you own cable, this is FREE. There are 10 minute to 1 hour exercise videos with variety. I love this! No excuses for lack of time.
Nintendo Wii and Wii Fit
Creative ways to stimulate the mind and body. Can include “teams” of people for a team challenge. Yes!
Silk Soy Milk
I use to turn my nose up at soy milk until I tasted it. This is really good and it’s good for you. I drink about three 8 oz glasses a day. Dairy doesn’t like me so it’s a good move towards health.
Guidepost
The articles are motivating and inspiring. We all need a little of that right about now.
Keeping a food journal.
Yes, this is work AND you will see what you are doing right and where there are gaps to improve. This was very telling for me because I was NOT getting enough calories each day. That’s why I was not losing weight. I would not have known that unless I kept the food journal.
Keeping a time log.
More gunts and groans AND it will help you manage your time and set those needed boundaries. People will steal your time. Don’t let them.
Sandra Larkin, CWPM
Certified Wellness Program Manager
www.sandralarkin.com
www.healthyprofitsbook.com
All rights reserved. Content © 2009 Sandra Larkin Wellness Strategies, LLC
November 1st, 2009 - Posted in ABC's, emotional, health, intellectual, occupational, physical, social, time management | | 1 Comments
(K)now The 5 Areas of Beautiful Strength
I walked into a national sporting goods store and saw a Nike tee shirt with the phase “Strong is the new beautiful”. Up until then, I never thought about beauty or health in that way. With so much media attention paid to an “image” of beauty, we sometimes lose focus on what beauty and strength can be in other life areas. This also apples to men as beauty and health are gaining a greater focus on their side of the fence.
I stopped to think about if I was developing strength in the five areas of strategic wellness: physical, emotional, intellectual, social and occupational. Where is my strength in each area? Am I working towards strength? If not, let’s get to the big WHY?
- Are my muscles strong to lift and bend? Are they lean and flexible? Can I stretch and just plain move?
- Have I dusted out the cobwebs of any emotional issues or pain and begin to heal the past hurts?
- Am I doing enough to educate myself by attending free webinar’s, reading, blogging, joining online user groups for support and inspiration and attending professional development classes?
- Then there’s the social aspect with community, friends and family. Have I been reaching out, going out and or just plain being out? With the busyness of the past few months, we tend to hunker in for the long winter.
- Finally, am I planning on reaching my full occupational potential? If yes, what plans do I have to increase my value as an employee and reach new heights in my career?
Our hearts desire can be strong. Each of us will ask our own strength questions to see how heart healthy we’ve become. Beauty follows with confidence, joy, youthful expression and a positive attitude of wealth and happiness.
Be healthy and fabulous!
Sandra
April 22nd, 2009 - Posted in ABC's, Uncategorized, attitude, emotional, health, intellectual, occupational, physical, social | | 0 Comments
(H)abits - The Good, the Bad and the Better
Did you ever say or hear someone say “Hey, that’s just a habit I have.” Normally this is an excuse for our behavior that someone noticed and pitched a hissy fit. Otherwise, we probably would have gotten away with it because it goes un-noticed by us. Each of us determines our own habits. Yet other people use their own measuring stick to “call us out”.
If we look at it from the flip side, habits can also be positive and can dramatically impact our health and well being. They also affect how other people see us which leads them into a our healthy behaviors.
For example,
- brushing and flossing our teeth before we go to bed
- eating 5 fruits and vegetables a day
- taking vitamins
- deliberately taking time to relax and/or meditate
- going to church
- cleaning up our desk at the end of the day
- planning a to-do list
- scheduling preventive screening appointments
- reading one book per month
- returning phone calls and answering emails
- exercising at least 3 times per week
- being on time
- going to the dentist twice a year
- drinking 6-8 glasses of water per day
- being positive and friendly
- balancing our checkbook
- paying our bills on time
- journaling
- taking a nap on the weekend
- getting to bed around the same time each night
If we incorporate one good habit each month, we would have changed 12 behaviors towards health and wellness in one year.
Action Plan
- Make a list of less than desirable habits and another list of habits you would like to adopt over the next 12 months. Use the list above to jog your memory.
- Rank the healthy habits in order.
- From your top 5 new habits, which ones can you move on quickly and which require other people, resources or sometimes money.
- Begin and chart your progress on a blank calendar.
- At the end of the first month, look at your progress and see how far you reached.
- Begin another healthy habit at month two.
The word “habit” gets a bad rap. When we combine the habit with something that is good FOR us then we are on the road to being
- healthy physically, emotionally, intellectually, socially, and occupationally
- a mentor and role model for others to start and succeed at change
- positive and energetic
- someone that everyone WANTS to be around
Be healthy and fabulous!
Sandra
September 4th, 2008 - Posted in ABC's, change, habits, health, intellectual, occupational, physical | | 0 Comments
(F)ree! Sign me up!
Everyone loves something for nothing, right! It’s like finding a golden nugget on a beach full of rocks. We hold up our shiny object and make a proclamation of where and how we found it. Then proceed to the checkout line where we cash in our treasure.
In today’s economy, we stretch every dollar to meet the needs of our family. For most wellness professionals, caring for your health and safety is of the utmost importance. So a complimentary offer a.k.a. free helps us on our wellness journey. Wellness professionals would rather meet you on the street healthy than in their office sick with a long road ahead to better health. They provide a “no excuses” way for you to begin a healthy life journey.
Two major questions are …
(1) Where do we find FREE wellness activities to keep healthy and fit?
(2) How do we use these resources to move us to a better place personally and professionally?
Today wellness is all the buzz and all the rage. So it’s easy to find resources to help get us started. Here are a few I highly recommend.
- Local hospital newsletter or website
- These are normally listed as events in their corporate calendars. They range from workshops to seminars with health-care professionals (Doctors, Nurses, Dietitians, Former Patients, Martial Arts Instructors) leading the group discussion. I have attended great hospital lead workshops. Along with dynamic speakers there are also vendors to check out and healthy food.
- Local Fitness Facilities (Franchise and Sole Owners)
- Look for open houses with a full day of group and personal training. You can benefit from the collective knowledge of the team and get great workout tips in the process. Sometimes these open houses will include other health professions with demonstrations such as chiropractors, nutritionist, massage therapist and compliment treatments (reflexology and body work).
- Health Expos or ANY Expo
- Both of these expos usually attract health care professional and health related vendors. If your lucky, the expo coordinator will have mini-seminars during the day. These is a great opportunity to tap into the knowledge of professionals that have your health and safety at the forefront.
- Group Health Care Provider Website
- Your health care provider may have a wellness portal specifically for your organization. This includes tons of information on getting and staying healthy. Ask your Human Resources department how this works with your group health care provider. In addition, some offer free services on-site. Check it out!
- Internet Wellness Sites
- There are hundreds of websites and blogs specifically for health and productivity. I recommend checking a handful out then picking a few as favorites. We could spend days choosing “the best one” when a few great ones will do. Pick different sites for your different needs. For example, if your having relationship issues, choose a site specifically for improving relationships. Or, if your experiencing a challenge with stress, move to a site dedicated to stress management or one that supports a hobby you LOVE.
- Not for profit website and events.
- Not for profits such as the American Cancer Society list events they will be attending. Take advantage of their superior knowledge of prevention to include in your wellness journey. Also, they are a wealth of physical information such as brochures for you and your organization. There may be an opportunity to have them participate in your organizations wellness fair or wellness work day events.
So …. how do we use these resources to move us to a better place personally and professionally? Great question!
When I worked at my corporate jobs, I planned my month to include one or more of these resources. It became a part of my social calendar which, at times, included my family. It became an event which led all of us to an increase awareness of wellness and safety. YES, it took time to find them. YES, it took time to attend. And, YES, it took time to implement them. But the alternative is what I was trying to avoid … being sick. It becomes a matter of priorities. Another subject we need to discuss. In the end, I empowered myself to stay focused and productive leading me to be a better person, mother, wife, daughter and …. employee. Everyone benefited.
I am happy to say that, as of this post, my daughter is becoming a pharmacist. I wonder how much of this exposure contributed to her decision to go into the wellness field. Yup, she was kicking and screaming at the time, but in the end she was healthy both physically and mentally. Now, she is moving on to help others feel the same way too. A benefit I did not foresee.
In a “golden nutshell”, here’s whats next.
(1) Check out the free events in your community.
(2) Get out your calendar for the month and plan to attend with your family. Make it a family wellness day which includes other activities your family loves.
(3) Prioritize your health for the long term by being proactive. Implement, implement, implement what you have learned.
(4) Teach others to do the same! Pass it on!
Be healthy and fabulous!
Sandra
May 9th, 2008 - Posted in ABC's, health, physical | | 0 Comments
(E)ducate Yourself Professionally And Proactively
And the survey says…..
- 57% of U.S. workers say that they have the necessary education and training to get ahead in their current career *
- 72% of U.S. workers say they have taken special courses or retraining to improve their job skills*
What does this say about occupational wellness and the need to keep thinking and moving ahead? It’s necessary and a vital part of our workplace wellness.
I am a big proponent of “If your not growing, your growing mold” (Sandra Larkin). This is a comical statement comparing ourselves to moldy cheese or bread all green, brown and stale. But… do you want to BE THAT associate who is unwilling to keep up with the job, the industry, new technology and new and innovative ways to try something different or manage our time? What does that say about the respect for your job, industry and fellow associates? What does it say about respect for yourself?
In today’s workplace time and stress go hand in hand. Sometimes this stress is
- the people
- the process
- inadequate tools
- lack of proper time management techniques
- P-R-O-C-R-A-S-T-I-N-A-T-I-O-N
- lack of direction
- less than stellar accountability
No time to take a class. Too busy. Gotta go. See ya! How can we be accountable for huge job responsibilities, when we can’t take care of our own occupational wellness to be and look sharp on the job?
Accountability - the most dynamic work in the dictionary that keeps us moving forward in any area of life. In this case, with your professional education and commitment to be proactive. We need to be accountable so that others can count on us to be at our best in the workplace.
Here are some questions to ask in beginning to move yourself into being proactive about you professional development.
- I have or keep a list of all the training and development classes I have attended in the last 2 years?
- Yes! Am I USING any of the techniques and improved processes?
- Yes! Pass go and collect your $200 dollars. This is alot less money that you probably made in a bonus and/or raise because you’ve been using the training you successfully completed.
- No! Go back and revisit the manuals or original trainer to help me move forward in these areas.
- No! Go back and develop the the training list to see exactly what you have taken and can use.
- Yes! Am I USING any of the techniques and improved processes?
- Does my management team have a professional development plan for my career at the company?
- Yes! Find out the details of what is in store for you in the next 2 years.
- No! Be proactive and request a meeting to discuss your professional development and the benefits to your organization.
- Does my organization budget professional development dollars for the year that I can tapped into?
- Yes! Great. Look at your development plan and start searching for training on or off-site.
- No! Now we are at the proverbial crossroads. Do we go into our management and ask for professional development dollars <or> pay for it ourselves?
When our organizations do not have a professional development plan or dollars to accommodate. What can we do?
- Start by looking at your career past, present and future and create a professional map? This will tell us where we have been and where we want to go in the next 3 to 5 years.
- List all the classes you have taken to reach your ultimate goal.
- Research your local community colleges and business groups to find out who is offering low cost classes or complimentary engagements (a.k.a. free). You can learn from business professionals who have already forged the path.
- When there are absolutely no funds available through your company or yourself, go to your local library. Ask the staff to assist you in finding library resources (books, CD’s magazines, newspapers, local events) to move you towards your professional development goal.
- Seek out a mentor in your industry or your workplace. A mentor can help guide you in the process and plug you into their experience of professional development.
- Inquire at your company Human Resource department if there is a company library of books or CD’s to be “checked out”.
- Start a workplace occupational development committee to bring in low or no cost speakers for lunch and learns or workshops.
Ready, set, go! Your now in the drivers seat of your own professional development. Neither lack of funds, time or an unwilling employer should stop us from being the best at our talents and abilities. Now, go out and be FABULOUS!
Be healthy and fabulous!
Sandra Larkin
<* Source: Pew Research Center for the People and the Press (2006)
January 28th, 2008 - Posted in ABC's, Professional Education, intellectual, occupational, physical | | 3 Comments
(D)aily Workplace Health Commitments Improve Our Performance
“Exercise! Eat healthy! Keep a food journal! Yeah, right. I don’t have time to take a break at work how do you expect me to take better care of myself!”
Many of us have repeated this mantra over and over again only to find ourselves stressed out physically and emotionally. Been there, done that! Unfortunately, I ended up with more serious physical problems that swirled out of control. When I was sitting in the doctors office waiting for my MRI results, I wasn’t thinking about how the next project or the next meeting. I was thinking about if I was going to be around for the next day. Funny, and this was all for
- the love of the job
- the thrill of the chase
- my commitment to my employer and teammates who could not live without me
- ego
- money
- fame
- position
- status
By ignoring my daily health commitments, I put my family at risk in more ways than one financially, physically, emotionally and socially. Who was benefiting from my ill health and not so stellar attitude? It wasn’t me and that was the most important person I needed to take care of.
Professionals place high expectations on themselves. Good for the employer. When we cannot distinguished when we are in the the “51% zone”, then our health and productivity start to plummet. The “51% zone” is when you are giving 51% or more of you physical, emotional, social and intellectual energy to one particular event or period of time. For example, you are professionally devoted to your position, this is great! But when you cannot shut it off enough to take a break, go to the restroom, take lunch, exercise, or be somewhat social with your co-workers, you’ve probably crossed the 51% zone. The whooping benefits can be … drum-roll please …..
- headaches
- migraines
- upset stomach
- anger or short temper
- shortness of breath
- overweight
- overwhelmed feeling
- acid reflux
- bad attitude
- poor eating habits
- tired
- achy breaky feeling
- loss of energy and feeling of importance
Some people are energized by being totally enveloped in the 51% zone. Wonderful! Please make sure you are seeing your physician at least 2 times per year for a complete checkup. Sometimes intensity that makes us feel great doesn’t show up on the outside but still may have internal silent effects that you not be aware of.
Each person’s prescription for energy and productivity is different. Here are some suggestions to move yourself away from the 51% zone.
- Give yourself permission to take a break or lunch. Start by affirming that it’s okay to take move away from the desk. No one will get hurt in the process. My teammates can go on without me for 15 minutes or more. When you come back, look around. Is everything the way you left it? More than likely, yes!
- Take the steps to move from floor to floor. This will move you one step closer to any fitness goals you have established. The immediate benefit is that your burning more calories and getting you circulation moving. Hey, you may even meet some really interesting people that you haven’t seen for awhile in the stairwell.
- Start your own personal walking program even if you need to do it alone. We had a parking garage on the lot where our building was located. I would walk up the garage levels (creates resistant) and take the garage steps (increases cardio) in 32 degree weather or above. Why 32 degrees and not ALL degrees? Basically, I didn’t want to have to deal with ice in more ways than one. The benefit is that I lost weight!
- Graze on healthy alternatives during the day. Suggestions would be left over salad, nuts, fruit, or 100 calories healthy snacks. Your local grocery store has alot of healthy offerings. It’s a matter of taking the one time and discovering what’s available.
- Be in silence. When it just gets too much go to a quiet place in your office building or complex or even your car to be in silence. Sometimes we need to quiet all those demands in the form of people and projects to get ourselves in shape for the next round of meetings. Silence helps us sort-out the real from the imaginary and helps us take control of our attitude.
These are all suggestions we have heard or read before over and over again. It’s time to make the commitment to take control of our daily health. Small changes will not impact you negatively but will allow you to keep in the race longer. They will increase your productivity and health a little more each day.
Be healthy and fabulous!
Sandra
January 21st, 2008 - Posted in ABC's, occupational, performance, physical | | 1 Comments
