Wellness Tips Wednesday: At Work

We spend more time at work than we do at home. This is why making sure that all good practices are put into use on your daily schedule. These tips are simple little additions to your busy day, implementing them will be a breeze.

Take the Stairs

It may be easier to take the elevator, at work but try to challenge yourself by taking the stairs. Our bodies are made for constant activity and while we are at work, we tend to stay in a constant position. Taking the stairs gives you a burst of exercise within your day.

Practice Good Posture

While sitting behind your desk all day, you may unknowingly adopt a habit of slouching. Slouching is not good for your spine and your overall posture. To reduce aches and pains that could result from this, it is advised to sit upright and maintain a proper form. Feet should be flat on the ground; the elbows should be at a 90-degree angle and close to the body. Thighs need to be parallel to the floor and your computer screen should be at eye level. Make sure to get up and walk around or stretch at regular intervals.


We are not implying to get a fidget spinner; we mean movement at the desk. Fidgeting improves cardiovascular health. Walking to the break room, walking to the bathroom, or fidgeting around at the desk with organizational tasks. Feel free to go out for a walk on your lunch break. Challenge yourself to increase the amount of walking you do every day.

Monday Mood Booster: Part 6

This week’s mood boosters are these three activities that will inspire a relaxed mood. Give them a try.


Taking a moment out of your day to sit and meditate may help ease your mind and de-stress your thoughts. It’s understandable that you have a busy and hectic schedule but you really should take a moment to stop and take a moment for yourself. What better way to do this than to meditate? Sit on the floor on a yoga mat, sit on your couch or on your office chair and close your eyes and breathe deeply. This much needed break will help relax your mind, help you have better concentration and boost your overall mood. Give it a try.


If you have a desk or a room within your house or office that needs some much needed organization then by all means, do it! Having a clear and organized living space often helps your mind to flow on a smoother level. Cluttered areas will have your mind running constantly about the next task at hand that requires your attention. However, if you took a minute to organize your space then your day and your mind will thank you. Start small by tossing out old mail and donating clothes that you don’t really wear anymore. This may eventually inspire you to take your organization to a grander level. Rome wasn’t built in a day, so take your time to ease into it.

Go Shopping

Shopping may act as a form of therapy. Most people associate shopping with relaxation and leisure time. By taking a day and having a shopping excursion, you will be pampering yourself. There’s no harm in buying something new. Try to set up a goal for yourself such as a budget and what you may want to accomplish on the trip. These goals could include finding a gag gift for someone, trying on clothing that you would never consider before or finally going into a store that you never approached before. For an even better time, take a friend or two with you for added laughs and opinions. Take a break from your usual schedule to focus on yourself.

Foodtastic Friday: Anti-agers

There are many foods out there that promote health but how many are there for anti-aging purposes?

We’ll give you the in depth information about foods that may help you appear and feel a lot younger.



Avocadoes carry plenty of antioxidants and they also have the healthy fats that your body needs. The mono-saturated fats help to lower cholesterol levels and are a great source of nutrition, which includes a healthy dose of fiber, potassium, vitamin E, folic acid, calcium, and magnesium. The high content of nutrients is able to help your weight, your skin, and your health.


According to studies conducted, scientists have discovered that blueberries helped test-lab rats live a longer life span. Rats that were given blueberries were more active in their old age compared to rats that were given other types of food. Blueberries are a great source of antioxidants, which help to mitigate age-related deficiencies such as memory loss and motor functions.

Green Tea

Green tea has a high source of antioxidants and protects your body from rapid aging. The Japanese have been drinking tea for a long time and they are shown to live longer lifespans. Green tea is able to delay skin aging, sun damage, and wrinkles. The Japanese usually consume 3-4 cups of green tea a day but you can take it a cup or two at a time to enjoy the benefits.

Wellness Tips Wednesday: Cooking

When cooking, there are methods of substitution that could help maintain your long-term health. Choose the healthier route for a more enjoyable and active lifestyle.

Beware of Butter

Instead of using butter when cooking, try to use olive oil as a substitute. Dipping bread in oil instead of butter equals a total amount of 52 less calories.


Use herbs and spices to add more flavors to your foods. Certain herbs are capable of easing digestion, promoting memory retention and curb appetite. They are healthier to use than high sodium foods.

Include Cinnamon in your Breakfast

Cinnamon consumed early in the morning could help reduce insulin resistance, lower cholesterol, triglycerides and blood fats. Overall, cinnamon helps to reduce the risk of developing diabetes.

Eat the Basics

It’s always better to eat food in its most natural form, which means fruits and vegetables. Get rid of or slow down on the consumption of prepackaged foods and artificial sugars.

Monday Mood Booster: Part 5

Once again, on this wonderful Monday we bring you a few tips to help encourage your positivity.

Blast Music

When you begin to feel blue, sometimes it’s best to crank up some music and have a jam session. Being able to unwind with the accompaniment of music is the best de-stress process to have. Feel free to dance or sing along with your favorite songs. Let the music flow through you.

Get Artistic

Release your inner artist and find an outlet to create something that will help you deflect negative emotions. Paint on a canvas, sketch in a notebook, write poetry or play an instrument. Use any available channel to express your inner emotions.


Sometimes giving back and getting that warm feeling from doing something good is all you need to cheer up. You could volunteer at a local hospital to read to sick patients, you could walk dogs for a local pound, or you could even volunteer at a homeless shelter. Get out there and do some good and you will feel good.

Foodtastic Friday: ABC of Fruit

We all have our favorite fruits, but are you aware of the benefits that are packed with these snack-time treats?


Let’s begin with the most common fruit that we’ve known since we were kids. Apples are loaded with vitamin C, B-complex, phytonutrients, calcium, potassium, and dietary fiber. Studies have shown that consuming apples could help you prevent stroke, diabetes, and even dementia. I guess an apple a day does keep the doctors (and diseases) away.



They are yellow, tropical and are in the shape of a smile. Bananas are absolutely fat-free and enriched potassium and sodium. Benefits of this fruit include the lowering of blood pressure, and it also helps to decrease the risk of childhood leukemia. Nature’s yellow friend packs more punch than you would think.



Cantaloupe is often referred to as muskmelons or rock melons. These overlooked fruits are packed with antioxidants, beta-carotene, and zeaxanthin. These antioxidants are protection from diseases such as the common cold. Cantaloupe has the potential to maintain blood pressure, aid digestion, keep you hydrates and lower the risk of developing asthma.


Wellness Tips Wednesday: Sleep

Have a Plan

Scheduling your bedtime may help to keep your body in rhythm. If you often find it difficult to fall asleep, then committing to a sleep schedule may help. Your body becomes adjusted to sleeping at a certain scheduled time. By developing this system, you are sure to get a great night sleep.

Avoid the Use of Cellphones

Studies have shown that by avoiding or putting down the technological devices would help you fall asleep faster and stay asleep. The distractions of technology initiate thoughts within your mind and keep you awake for a longer period of time. Try removing your phone from the sleeping area or keep it somewhere that would be difficult to reach.

Avoid Caffeine Before Bed

If you are a reliant person on a hot cup of coffee in the mid-afternoon, it may not be such a great idea. Monitor your caffeine intake because it could throw off your body’s receptiveness to sleep. The caffeine will trigger your brain to perform in wake-up-mode. If you need a hot beverage in the evening, try to shoot for decaffeinated green tea.

Monday Mood Booster: Part 4


Lose Weight

Studies have shown that those with excess weight often feel more depressed than those who don’t have excess weight. Getting those extra pounds off your body may lead to a happier and more positive you. Give exercise a try, and eat well. After all, you are what you eat!


Let Go of the Calendar

When you bombard your days with constant activities and don’t take enough time to breathe, you are basically overwhelming yourself. An overwhelmed mind will lead to an overwhelmed body. Clearing your schedule gives you a psychological comfort, which is relaxing for the mind and body.


Spend Time with Friends/Family

If you ever feel down there could be a solution just a phone call away. Ask a friend or family member to come over or to go for a cup of coffee. Talking about stressful issues with family and friends helps to take some of the weight off of your shoulders. Your friends and family are in your life to be a support system, always remember to reach out to them.



Foodtastic Friday: Energizers

On this amazing Friday, we are bringing you a few foods that could help you boost your energy. These foods provide you with energy while being healthy for your body.


Bananas are often understated food. Bananas are fast energy boosters because they contain three varying types of sugars. Don’t be alarmed; these sugars are safer for your body than you would like to think. The three sugars: glucose, fructose, and sucrose. The glucose and fructose are what gives you the zing of energy, while the sucrose takes a generous amount of time to help keep the sugar levels stable. The sucrose helps to prevent the “crash” that usually comes along with your regular sugars.


Kale is a super food that is trending right now. However, the hype is not a lie. Kale has many nutrients, antioxidants, and amino acids. Eating it raw is the best way to absorb all of the great nutrients that are packed with these leafy veggies. Kale is a versatile vegetable that could be used in salads and smoothies for a healthy boost of energy.

Sweet Potatoes

Similar to bananas, sweet potatoes contain the slow-releasing glucose that maintains the steady flow of energy within the body. The amount of vitamin C, beta-carotene and iron serves as an extra source of energy-providing nutrients. Sweet potatoes hold a bonus of fiber content, which could help with weight loss.



Wellness Tips Wednesday: Diet

Portion Control

One of the most difficult things that come along with keeping a proper diet is learning how much of each type of food should be on your plate. There are always food ratios to be aware of with every meal. Keeping the portions under control is the first rule of thumb to help prevent overeating.


Drinking water is capable of keeping your body hydrated. A quick tip to help curb your diet would be drinking water before you eat. By drinking water before your meal you will be able to control how much food you end up consuming.


Be aware that eating and drinking sugars will only provide you with empty calories. Sugars do absolutely nothing effective for your body. You don’t have to cut it out completely, but you should limit the intake.