Healthy Snacks for Workplace

Did you have your breakfast today? Look over from your desk and ask your colleague. More often than not, 34% people today come to work on an empty stomach. Between the long commute, late dinners, and the absurd working hours, where is the time to sit down and have proper meals? This is not the only reason, but having a mid-morning snack and one in the middle of the afternoon is crucial.

If you want to keep up with your productivity levels, you need to eat healthy. However only a few will go for healthy snacks. If you have bad eating habits, you would reach for that deep fried samosa with your cutting chai or snack on high processed chips to satisfy your craving. During those mid-morning or afternoon slumps, you need a high protein snack to get your energy levels up and to help you focus better. Here is a fantastic list of healthy snacks for your workplace.

Fresh Fruit

An apple a day, remember? Fresh fruits like banana, pear, grapes or seasonal fruits like mango, litchis, and strawberries are all packed with fiber, healthy carbs and are incredibly filling.

Dried Fruits

Dried apricots, dried mango, apple, pear or even banana are unsweetened, easy to munch on and are nutrient packed. You need a significant amount of calories from these healthy snacks for the workplace if you missed your breakfast or lunch.

Roasted/Raw Nuts

Nuts like almonds, cashews, hazelnuts are protein rich and have the good fat in them. If you need something to keep you full until your next big meal at the office, it’s these low carb nuts.

Energy Bar

Snickers came out with a great advertisement, but seriously, protein energy bars are not just for those who work out at the gym. Get your sweet craving and nutrient balance from an energy bar.

Flavored Yogurt

There are plenty to chose from in the market, but if you are health conscious, then make Greek yogurt from your regular curd (hand it in a cloth so all the water seeps out) sprinkle fresh fruit or nuts for a yummy and satisfying healthy snack at the office.

Fresh Veggies

Take carrots, beetroot, cucumber, red and yellow bell peppers, these are excellent snacks to eat at your workplace. Energy, fiber, nutrition, these fresh veggies tick all the boxes.

Vegetable Juice

If you are too lazy to cut them up and bring to work, consider juicing fresh vegetables. You may not get as much fiber, but it’s perfect to wake you up from that mid-afternoon slump.

Dark Chocolate

No, not your regular milk chocolate bars, but dark chocolate. The high amount of antioxidants makes it healthy to snack on. The keyword here is a snack – so don’t gobble the whole bar just because chocolate boosts your mood and makes you happy.

Protein Shake

Whether it’s with fresh or frozen banana, with protein powder or without, protein shakes are great sources of quick energy. Just what you need to focus on for your tasks after 3 pm.

Green Smoothie

Blend your favorite fruits into a smoothie and throw in some baby spinach to optimize your gut health.

Goji Berries

Did you know they dip goji berries in dark chocolate now? These are great sources of antioxidants, energy, protein, and fiber.

Seeds

Combine your dark chocolate or fresh fruit with a fist full of seeds like roasted sunflower seeds, watermelon seeds or pumpkin seeds. They are high fiber, add texture and keep you fueled until your next big meal.

Popcorn

No, not the microwave ones but the right ones are great to mindlessly munch on while you work on your deadline. Its fiber rich and calorie poor, perfect for a mid-afternoon healthy snack.

Murmura

This is puffed rice. You can eat them as it is or mix it up with tomatoes, onions and fresh chutneys to make bhel. Lightweight, easy to digest and ideal for weight conscious people.

Sprouts

When nuts, seeds, grains, dals or lentils are allowed to sprout, the nutritional value of the protein in them is enhanced. Even the vitamins explode; your energy levels increase and all this at a fraction of the price compared to any other snack option.

Roasted lentils

Your roasted chana dal is a rich source of protein and minerals. Snacking on a good amount either mid morning or mid afternoon will keep you full for a long time.

Eating healthy snacks at workplace will keep you full, energized and help you focus during the times when you need it the most. Snacks rich in protein and fiber keep you satisfied until your next big meal. What a great way to get in all the essential daily nutrients –  in a snack!

 

 

 

 

 

The Biggest Weight Loss Myths You Need to Stop Believing Today

We now live in such modern times that you can’t help but be obsessed with weight loss. It’s hard to avoid new and interesting notions because you would try anything to lose those extra kilos, no? Every day there is a new super diet or a super food, pills or green drinks that promise to help tackle your weight loss woes. If you want to stay fit and healthy while losing weight, then you need to stop believing these biggest weight loss myths right away.

Myth: Skipping meals is the best way to lose weight.

Many, many people skip their meals and think that this is the best way to lose weight. This is incorrect beyond your wildest measures. Starving not only makes you weak, but it also increases your cravings for high-calorie food.

Myth: Drinking many litres of water helps in weight loss.

Sometimes, it’s great to drink water instead of reaching for that bag of salty chips or sweet sugary processed biscuits. Drinking water to fill your stomach so you would eat less will again make you cranky, nutrient-poor, and crave for foods that are high-fat, high sugar. This is not so good for weight loss.

Myth: Exercise daily for an hour to lose weight.

Everyone has a different body. Some people think doing high-intensity exercises and eating less during the day will help them lose weight. This is not true. Truth is, you need to make up for all the times you are sitting down by moving your body in the day. Different workouts suit different people.

Myth: The more hours you do the workout, the more you’ll lose the weight.

No! Exercising too much will make you fatter. This is because the more calories you burn, the hungrier it makes you. There is exhaustion leading to hormonal exhaustion and that increases your body’s tendency to store fat.

Myth: I go to the gym so I can eat that.

When you go to the gym, the exercise and fitness routines help you justify the food you are already eating. If you think you can eat extra or eat “bad food” and then go to the gym, it will not make a difference. In fact, it will take you longer to lose those extra kilos you put on for letting yourself go last weekend.

Myth: Only white sugar is the bad sugar.

Whether it’s white sugar or brown sugar, all sugars have the same makeup source, that is glucose, fructose, sucrose or a combination. You need a little sugar which you can get from fruits or good food items like sweet yogurt which also has calcium and protein. So make sure you control the servings of pastries and soft drinks to reduce the intake of sugar.

Myth: Artificial sweeteners help weight loss.

You’ll find these in diet soda drinks, energy drinks, sugar-free chewing gum. Artificial sweeteners are loaded with fake sugars. These are addictive and that’s why you keep consuming these products. Artificial sweeteners disturb your metabolism, your appetite and cause weight gain.

Myth: I can pop “pills” or “drink this” to lose weight easily.

This is one of the most cynical myths, they are not safe for you at all. We are talking about the unlicensed, unpatented, unprescribed pills in the market. These products have harmful chemicals that are terrible for you. Consult a certified doctor before you indulge in quick-fixes as these.

Myth: Low-fat food is great for losing weight and keeping it off.

That low-fat food is heaped with sugar! When your body can’t process excess sugar, it stores it back in your body as fat. You need good fat, essential fatty acids, for example from dry fruits like almond, coconut oil, etc. for proper cell growth, glowing skin and even to lose excess weight!

Myth: Snacking between the meals is bad for you.

For your blood sugar to stay normal, you need food in your body every 3-4 hours. When the blood sugar is normal, you won’t get unwanted sugar or salt cravings. If your body thinks it’s deprived of sugar or salt to stabilize the blood sugar, then it will go into survival mode and make you reach for that cupcake or chips.

Myth: Eating certain foods will help me lose weight.

Some people believe eating chilies will help you lose weight. Although some calories are burnt while digesting chillies, the calories lost is very insignificant. If you want to improve your metabolism, it’s better for you to workout instead.

Myth: It is better to lose weight slowly.

Some people assume that if you lose weight quickly, you will gain it back at the same rate too. That’s why most keep away from programs that help you lose quickly. It is not entirely true if you loose that weight through a structured program and a good balance of food and exercise. Research shows that those who lose a lot of weight in a short time, reach their weight loss goals quickly and that motivates them to stay that way.

Myth: Don’t eat carbs after lunch.

Ideally, eating fewer carbs at night will reduce calorie intake and increase your metabolism which helps you lose weight. Avoiding carbs completely reduces your metabolism which will make it harder for you to lose weight. Weight loss is not about carbs, it’s about how active you are and how many calories you burn each day.

How Doctors Can Leverage the Wearables Revolution?

Did you know? The wearable technology industry is expected to grow to $34 billion by 2020. As the digital world grows with full momentum, you can safely say wearable devices are becoming a humdrum of a daily life. There is so much technology is doing in our lives that most of it are yet to be seen.

Wearables, though, can be used with multiple applications and also have a user-friendly design. With more time, we will see how wearables will revolutionise the way it’s used. Then again it is easy to see how the data from the wearables technology can help in the field of healthcare. Can a doctor really leverage the wearables revolution? Yes. In reality, it’s doing it already.

A Wearable Revolution – or is it?

When you read revolution here, please don’t jump to any conclusions. It’s not pointing to a revolution like the industrial or of the French kind. The wearables technology got into people’s lives so dramatically and it’s really the massive scale at which it’s reaching people is what the revolution is talked about here.

Wearable devices such as Fitbit, Apple Watches, and GoPro got popular in 2014 and it was no wonder that this time was known as the year for wearables. Apple shipped 11.6 million of their watches in 2015! That’s what so revolutionary about it. However, did you know? Wearables technology has been around since the 60’s. It’s only because of the economic scale such as the reach and affordability that has popularised these wearables now.

Technical devices like those mentioned above are exciting to use but you’ll be surprised how much of this is directly affecting the healthcare sector.

Can you imagine shirts that measure your heart rate or socks that record live data of your blood pressure? These are manic inventions hitting the market now. Just so you know that wearables technology is not just for the wrists.

Live Data adds to the excitement

It’s important to eat healthy food, yes. People know this, but how many really follow it or can they afford to follow an organic or vegan diet? Same is the case for exercise. You know exercise is good for you, but do you do it every day like you’re supposed to? That’s why these wearables are so exciting to use.

Wearable devices for fitness, track live data. Whether you are standing, walking, or running, all your data is tracked and recorded. Before the wearable revolution? Only your weight and vitals were tracked, but how effective were they to predict anything…

The live data from devices now measure sleep patterns, your activity or inactivity levels are averaged every day. If you’re into this, then tracking and playing with these numbers will help you improve your health. Something like the Pokemon Go game where players are walking around the area to play the game and get exercise also, etc. The drama unfolds further when you share your fitness numbers with your “fitness pals” and track your progress against others. This way, even if you aren’t feeling up to working out or feeling discouraged, there is a community to help you gather your bearings, per se.

Streamlining Diagnoses with Wearables

Say something bad happens to you and you were to be wheeled into the hospital. How long do you think it will take for the doctors to study the paperwork or look at your previous records? This is easily going to take a while before a thorough diagnostic can be made. It is no wonder that many doctors are leveraging the wearables revolution now. They are using all that live data to make better diagnoses and create effective treatment plans like never.

It is not just about the bands you wear on your wrists or the fitness data tracked on your smartphone. These are wearables that doctors wear and use to quickly accumulate your data and make swift decisions based on it. This is good news because this is a revolutionary new way to be there for patients and save more lives!

Take for instance, if someone was to come to the hospital with an allergic reaction. Allergies need to be diagnosed with tests and it may take a while before any treatment could begin. With wearable devices now, doctors can see the medication history and will gauge if the allergy stemmed from the use of any particular medicines. In a worst case scenario, the timely approbation of the wearable is enough to save that person’s life.

The wearable technology is clearly changing the way we see our health and the way doctors use patient information. It’s a fantastic new avenue for better diagnosis and effective treatment plans. This is because wearable devices have now made patient information more readily available where previously it wasn’t. Patient information was always so sensitive and private, but now technology enables both doctors and patients to share the information together.

As more people are embracing a life with wearables, doctors are leveraging this information to impact lives better and faster. It is also how the devices connect with our bodies is truly making a revolution in the healthcare industry.

Ladies- Are You Paying Enough Attention to Your Bones?

You are a woman of today. You may eat the right food and get a decent amount of exercise. You check your blood pressure levels and take expensive tests to check your cholesterol levels. Thanks to the many breast cancer awareness programs and the pink ribbon displays in December, you are well aware of the importance of breast cancer screenings too. While all this is good, the one area where you may not be paying as much attention is to your bone health.

A startling statistic says one in two women will break a bone after the age of 50. This is because of Osteoporosis which is a degenerative disease that eats away your bones, makes it brittle, and increases the risk for fracture. Women are more susceptible to this disease than men since your bones are smaller compared to men. Besides, a drop in estrogen during menopause also affects your bone health. Estrogen keeps the bones healthy and decreasing levels of it reduces the bone protection. That is why it is very important to pay enough attention to your bones from a young age to prevent bone loss at a later stage.

Another reason to consider is the disease of Osteoporosis doesn’t give you visible signals. From as young as 35 years of age, most people lose bone density. If you don’t prevent or stop this from happening to you then the symptoms eventually lead to Osteoporosis. Certain lifestyle habits such as smoking, too much alcohol use, and eating disorders can also lead to Osteoporosis. Besides, if either of your parents has it then there is a 50 percent chance you would inherit it too. So what can you do? Thankfully, there are many ways to keep your bone density levels steady at any age.

Know Your Bone Density

If you want to prevent it, you must know where you stand first. You can know your bone density through a test like a Dexa Scan. Don’t worry, it’s like taking an x-ray; not an invasive procedure. This specific scan reads into your bone health. It is advisable to take this scan as soon as you or your loved one starts menopause. Once you know your point range, you can take effective steps to prevent bone loss.

Increase Your Calcium & Vitamin D

Since your body can’t make calcium on its own, it important to replenish all the calcium you lose daily. Vitamin D is important because it improves the absorption of calcium in your body. If you are under the age of 50, then you should get about 1000 mg of calcium every day coupled with 400-800 IUs of Vitamin D. If you are older than 50, then aim for 1200 mg of calcium and double the amount of Vitamin D. You may not achieve these goals through diet alone. So speak to your doctor about taking proper supplements or change your diet to accommodate it all.

Take in bone-rich nutrition

If you want to meet the calcium and vitamin D from diet alone then you need at least three servings of calcium in your daily diet. Milk is a great source of calcium and so are milk products such as yogurt and cheese. If you are lactose intolerant or find that you have trouble digesting milk after a certain age, then consider eating more servings of dark leafy vegetables like spinach, ladies finger, broccoli, etc.

Replace the fracture-risking drugs

Certain medicines increase the fracture risk. So be open to your doctor about what medications you are taking. Are you wondering which medications might those be? The long-term use of medications such as steroids, some of the cancer medications, and others used to treat thyroid problems are risky. If you’re a frequent user of an antacid that has an aluminum coating, then you are at higher risk of fracture too.

You must move it, move it!

If you think moving around too much will increase the fracture risk, think again. Even if you grow older, your body needs to move. You need to exercise as much as four times a week. You can also go for walks every day to stay active. If you are in a job that keeps you seated most of the day, take a break every 40 minutes to an hour to get up and get moving. If you feel like any part of your body is beginning to get stiff, stretch it gently for five minutes.

Most importantly, pay attention to your lifestyle. If you are a smoker, this is another reason to cut down or quit this bad habit. If you are a heavy drinker, stick to just one or two glasses a day or keep it to a minimum. Get ample amount of rest, nutrition and remember to exercise regularly keep your bones fit and healthy!

Let’s Talk About Mental Health Issues

Mental health talk is anything but easy to talk about. How can I talk about depression when I have a well-paying job? Or if people know that I’m prone to anxiety, will that affect my appraisal? Some even assume talking about mental health may affect their marriage prospects! These are legitimate concerns to talking about mental health issues. Well, not talking about it keeps you in the dark.

Ignorance is definitely not bliss when it comes to your overall health. It’s time we address the pink elephant in the room and that elephant could be depressed, may have a bipolar disorder or could be stressed to the core.

A study by the World Health Organization (WHO) estimated that 6% of Indian population, regardless of being urban or rural, suffers from a serious form of mental disease. It may seem small, but this figure is likely to increase every year.

Some Legitimate Concerns

A mentally fit person may experience high cholesterol or low blood pressure. In a similar way, a perfectly healthy person may face some minor mental issues. You don’t necessarily have to swing on either side of the pendulum. That is going extreme, although major mental health issues need immediate treatment. Nevertheless, it is not a question of either or. You can be a normal person with minor health issues which is more likely treatable too.

If you or your loved one struggles with anxiety, depression or other mental health issues, it doesn’t mean they are lesser human beings. Just like a person with diabetes can be mentally strong, a person with mental health issues can be physically fit too.

Another concern is that people with mental health issues tend to be violent. This is not true at all. Many picture a mentally ill patient getting electric shock treatments and living in mental asylums. You must know that poverty, drug abuse, etc. are actually the contributing factors to violent crimes. People with mental health issues are not violent.

Bad parenting affecting mental health is a legitimate concern. This is a big weight of worrying parents who want to give their best to children. You must know that children with the best upbringing may also suffer from mental health issues. That has nothing to do with parenting styles but everything to do with genes or their external and internal interactions.

In that context, mental health issues are never a reflection of the person’s moral character. It’s not because of voodoo or black magic; personality or anxiety disorders, depression, and other mental illnesses can result from a hormonal or neurological imbalance in your body, for example how postpartum depression after childbirth.

The Unseen Struggles

Mental health issues are often bolted deep and never talked about or even thought about in our society. Addiction to smoking, alcohol or even self-medication is a common struggle. If you feel depressed or stressed, it is easier to go have a smoke or drink alcohol. It “treats” your pain for the moment. Excessive use of any substance, even coffee for that matter, is a big problem. To be honest, not everyone takes their mental health needs seriously these days. Is it because there are no “visible” signs of mental illness? It is not like getting a fever or stomach ache. Many avoid getting treatment because of this. So that should not stop you from getting help, getting treatment for your mental health issues.

Work as a Contributing Factor

Everyone faces a lot of stress at every walk of life. Think about the baby who is just learning how to walk. They stand up and wobble to find their balance and plop! They are on the floor, again. Babies are resilient that way; they get up and try again. It must frustrate you but this kind of stress in small doses is good. It motivates you and this is the exact stress that boosts productivity at workplaces. You don’t have to imagine what stress at long period does to your mental and physical health. With long working hours, short weekends, unreasonable deadlines you eventually burn out and break yourself, right? And to think this innuendo is costing employers $300 billion a year!

A Supportive Workplace

It makes more business sense to prioritise employees’ well-being. The staff that works in a supportive environment with approachable HR representatives, line managers, and senior managers are more likely to be engaged, productive, and loyal. This is more to do with encouraging employees to openly talk about their mental issues, than being polite or following policies.

Students, employees, employers, entrepreneurs, mompreneurs, mothers, toddlers, everyone faces a lot of pressure these days. Pressure to excel, pressure to perform, pressure to make more profits and the pressure to raise kids in an expensive digital world. While some want to conquer the world, their mental health issues are put on a back burner. If you are under a lot of stress, it’s time to get help before it’s too late. Do you or your loved ones struggle with mental health issues? Remember, with counseling and therapy, these issues are treatable. Tell your loved ones you worry about their health. Be encouraged to adopt the right treatment for mental health problems.