by admin | Mar 26, 2019 | Health & Wellness
As schedules continue to get more and more packed with work, health, and personal responsibilities, prioritizing and organizing our lives becomes increasingly crucial. When you look at your daily to-do list, some tasks are obviously more important than others, but the significance of other tasks may be less apparent. Automating certain things, like paying bills, is a no-brainer, but there are other areas of our lives that can benefit from automation as well. Consider the benefits of taking automation beyond your Netflix subscription renewal to other important parts of your daily life.
Automate Your Finances
So many of us have automatic drafts for various accounts that we don’t even bat an eyelash at automating our finances. But think about those other bills stacking up on your desk. Have you ever forgotten to pay a utility bill only to discover the lights don’t come on when you get home from work? Automate your finances by setting up payments for everything from utilities to credit cards. If you give out of the generous pocket of your heart, you can even set up autopayments for donations to your favorite charities. And don’t miss out on the regular deposit you make into your 401k at work. If your company matches your contributions, make sure you automatically deposit the amount that they agree to match so that you are maxing out this benefit. Not only do you avoid late fees and added charges, but you gain the peace of mind that comes from planning ahead.
Automate Your Health
Few things in life are more important than our physical health, but so many of us put off taking care of ourselves. Be proactive and schedule tasks related to your health. Get your annual physical and annual dental exams on the calendar early in the year. Women need to schedule their routine breast cancer exam, and doctors recommend everyone 50 years and older, having routine colon cancer screening. By automating these health exams, you aid in early detection of diseases and reduce the impact should concerns arise.
In addition to annual health exams, you can schedule your family’s weekly meals. Planning out your menu of meals for the week saves time in deciding what to fix as well as time running to the grocery store for just one meal’s ingredients. Having a meal-prep day can be a weekly task that may end up saving you time in the kitchen every single day of the week. If planning and cooking aren’t things you enjoy, consider a meal kit service that delivers all the ingredients, recipes, and instructions to your door. There’s a meal kit service for every palate imaginable from vegan to kid-friendly to family style!
Automate Your Relationships
The most important part of our lives is whom we spend them with, so automating time with people is a great way to make them a priority in your schedule. Try starting each new month by looking at your calendar and planning relationship-building time. For instance, once a month schedule date night with your spouse. Book the babysitter, make a reservation, or whatever you both enjoy. You’ll have the added bonus of anticipating the fun, plus the ability to plan around what really matters rather than trying to “fit it in” after the fact. Maybe once a month, or every other month, you plan a girls’ night or get together with the guys every Monday to watch the football game. If you’re a parent, try scheduling one-on-one time with each of your kids.
Don’t stop there, though. Schedule a set time each week or month where you unplug from electronics and do something you enjoy. Read, spend time outdoors, take a class. When you automate investing in your relationships—with yourself and others—you are able to prioritize how you spend your extra time each day. You’ll also re-evaluate which relationships are truly important to you so that you can give them the time they deserve.
Automating your life doesn’t mean that you are stuck to a strict schedule with every minute accounted for or planned out. Instead, it means that you are looking at the things that hold the most value to you and devoting the time and resources you desire to make that part of your life healthy. Whether it’s finances, health, or relationships, you can save time and money and build stronger connections by adding simple automations to your life. Now get your calendar and computer out and automate what you appreciate!
by admin | Feb 25, 2019 | Health & Wellness
Heartbreaks are painful, but did you know that heart disease is the leading cause of death in the United States, with more than 630,000 people dying from the condition each year. This equates to one in four deaths attributed to this awful disease. The most common form of heart disease is coronary artery disease (CAD), which is what can cause heart attacks.
CAD is caused when a substance called plaque builds up in a person’s arteries. As the buildup grows, the opening of the arteries gradually closes until blood flow is blocked and the patient experiences a heart attack. While these statistics are sobering, there are several ways we can prevent heart disease. Knowing the “why” about this disease can aid in prevention. First, let’s learn about the big three risk factors of heart disease:
High Blood Pressure
High blood pressure (HBP) is the force of blood pushing against blood vessel walls. This is what your nurse checks when she puts the blood pressure cuff on your arm and pumps air into it at your check-up. She is listening for the pressure when your heart beats and the pressure for when your heart is at rest between beats. High blood pressure usually has no signs or symptoms so it is very important to keep your annual physical appointments with your doctor and to follow her recommendations if she diagnoses you with HBP.
High Cholesterol
High cholesterol is when you develop fatty deposits in your blood vessels. These deposits can lead to narrow vessels and increase your chance of a heart attack. It is determined through blood tests. While high cholesterol can be inherited, it can also be prevented through medication, diet and exercise.
Smoking
Smokers are four times more likely to develop heart disease than non-smokers. The nicotine in smoke reduces your blood flow, raises your blood pressure, and speeds up your heart. Quitting smoking will not reverse the damage done to your heart, but it greatly reduces the damage going forward to your heart and arteries.
In addition to the three key risk factors, it’s important to explore what we can do to prevent it. Prevention behaviors can take you from the danger zone of heart disease and put you on the path to a healthy heart.
Healthy Diet
According to the Mayo Clinic, simple tips to prevent heart disease by diet include tips like these: controlling portion size, eating more vegetables and fruits, selecting whole grains, limiting unhealthy fats, choosing low-fat protein, reducing sodium intake, and limiting treats.
Healthy Weight
Being overweight increases your risk for heart disease. One measure used to determine if your weight is in a healthy range is body mass index (BMI). If you know your weight and height, you can calculate your BMI at CDC’s Assessing Your Weight website. When in doubt, consult a physician who can help in calculating whether your health is at risk due to weight.
Physical Activity
Among the many benefits to getting enough physical activity can, it can help you maintain a healthy weight and lower your blood pressure, cholesterol, and sugar levels. From walking, to swimming, to cycling, adding even moderate activity to your routine can have a great impact on your heart health. Just remember, it’s always a good idea to check with your doctor before starting any new exercise regimen.
Quit Smoking
Smoking cigarettes greatly increases your risk for heart disease. If you don’t smoke, don’t start. If you do smoke, quitting will lower your risk for heart disease. Your doctor can suggest ways to help you quit, and you can find many other helpful resources, including creating a tailored plan to help you quit at SmokeFree.gov.
Limit Alcohol
There’s a good reason your doctor asks about routine alcohol consumption at each check-up. Drinking too much alcohol can drastically raise blood pressure and binge drinking can increase heart rate. For heart health, the medical guidelines state that men should have no more than two drinks per day, and women only one. Talk to your doctor if you aren’t sure whether or not you should drink alcohol or how much you should drink for optimal heart health.
Check out these great resources to better educate yourself and others on heart health:
American Heart Association—Healthy for Good
American Heart Month Toolkit
Heart Health Information
Strategies to Prevent Heart Disease
by admin | Jan 30, 2019 | Health & Wellness
Having a grateful heart impacts more than just you! When you express your gratitude to others, it becomes a ripple effect and extends further than you can imagine. Watch this video to learn how to say “thank you” to others!
by admin | Dec 19, 2018 | Health & Wellness
What would change if you had more self-control? Would you meet your fitness goals? De-escalate tense situations? Finally stop procrastinating on work projects? Although it can seem impossible to gain any more discipline than you already have, willpower can be exercised regularly just like your muscles. There are a few ways you can gain control when you really need it. When it comes to eating, exercise, anger and more, here are some common “tempting” scenarious followed by tips on how to strengthen your resolve.
1. Resisting Junk Food
From the grocery store to fast-food ads, one thing is for sure: Junk food is everywhere. Overcome the temptations of unhealthy foods by changing your self-talk. First, stop thinking, “I can’t eat this” (something unhealthy), and replace it with, “I can eat that” (something healthy), says Kelly Milligan, naturopath and chef. It removes the restrictive feeling and allows for a more stress-free, positive mindset.
Second, think past the immediate craving and ask yourself, “How will I feel after eating this? Will this help me get closer to my goals?” This way you are changing your approach from arbitrarily labeling foods as “good” or “bad” to focusing on the value certain foods have for your body.
2. Motivating Yourself to Hit the Gym
One way to stay on the path of exercising regularly is simply putting on your workout clothes!
A 2012 study published in the Journal of Experimental Social Psychology found that this can give you the motivation you need to get moving. Still not feeling it? Tell yourself you’ll just work out for five to 10 minutes. You’ll be surprised what you’ll feel like doing once you get started.
And remind yourself why you started. Whether your goal is to gain strength, lose weight, recover from an injury or get healthier, each goal is tied to a specific emotion. Dig deep and envision what it would be like if your goal was met today. Bonus: Exercise can
strengthen your willpower in other areas of your life!
3. Stopping the Late-Night Munchies
When straight-up willpower isn’t enough to stop yourself from eating an entire bag of chips before bed (or overeating in general), creating new habits is the way. First things first: Keep yourself fueled throughout the day so you’re not “starving” in the evening.
Then
find a distraction from your thoughts of food: talk with a friend, stretch or read. Or try brushing your teeth. You won’t want to eat if your mouth is minty fresh. If you’re truly hungry, try a pice of fruit. The
American Psychological Association states that glucose (like that found in fruit) is fuel for the brain and that acts of self-control reduce blood glucose levels.
4. Controlling Angry Outbursts
Anger is natural. But it’s what you do with that emotion that matters. It all begins with
thinking before you speak or act. Ask yourself if what you’re about to say is going to make the situation better or worse. Or take a timeout. You can use the age-old trick of counting to 10 before you speak. It allows your mind to get some emotional distance and lets your brain focus on something else.
If you still feel amped up, try exercising. According to stress physiologist Nathaniel Thom in an article for
Psychology Today, exercise can help diffuse the buildup of anger. Exercise gets the feel-good hormones elevated in your brain and presents a calming feeling over your body. After you’ve calmed down, you can find solutions and present your feelings in an unagitated state.
5. Refraining From Hitting Snooze
The snooze button is no friend of self-control.
Mel Robbins, author of “The 5 Second Rule,” says in her book that how you wake up and spend the first 30 minutes of the morning determines the productivity of your day. It starts with getting up, waking up and being present in everything you do, Mel says. (In other words, put down your phone!)
According to Robbins, if you have an impulse to act on a goal, you must
physically move within five seconds or your brain will kill the idea. So within five seconds of your alarm sounding, spring up and out of bed! Immediately after, begin to think of the positive things this extra morning time will add to your day. Before you know it, you’ll have set the tone for the entire day!
6. Curtailing Frivolous Spending
If you feel you need more control in the spending department, writing down each and every thing you purchase is a great way to see exactly how much is going out and where. At the end of each month, go through your list and see what spending was a
“need” and what spending was a “want,” says Paula Pant, money-management expert and creator of
AffordAnything.com. Add up the total amount of the “wants” and imagine that money saved up for an emergency fund or a memorable family vacation. This will also allow you to see other not-so-good habits you may have, such as buying junk food or always ordering lunch at work.
7. Actually Accomplishing Your Goals
Set your goals on a vision board where you’ll see them every day. This can be hanging on the wall next to your television or placed by the door of your home so you’ll always have a visual reminder of what your goals are. Read them out loud, and tell yourself you can do this — because you can.
Another way to ensure success is to keep it simple in all areas. If it’s too overwhelming, then you’ll be overwhelmed. Have the mindset of working in baby steps, and celebrate each day that you succeed. With self-control comes the feeling of accomplishment. With accomplishment comes self-confidence. And this cycle helps you keep meeting your goals.
**BONUS** Build Self-Control With Sleep
Another easy way to gain more self-control in any area of your life is to get adequate sleep.
A 2011 study published in Organizational Behavior and Human Decision Processes found that a sleep-deprived individual is at increased risk for succumbing to impulsive desires, inattentiveness and questionable decision-making. Basically, it’s much easier to make the right choices when our brains are rested and recharged. (Which you probably know from experience!)
by SJ McShane
Originally posted on LiveStrong.com
by admin | Nov 29, 2018 | Health & Wellness, Human Resources
Picture this: You are sitting at your desk at 3pm and you realize you haven’t gotten up from your chair all day. You look around and see that you’ve been snacking instead of eating a lunch. You have read the same sentence 4 times and still can’t figure out what it means. Your back hurts, your eyes feel dry, and you feel kind of blah. You, my friend, are a victim of the sedentary lifestyle in America. How can we combat this lack of energy and inattentiveness in our workplace? By adopting healthy workplace initiatives, you will reap the benefits of a more engaged workforce and a healthier environment.
What’s the problem?
- The average worker sits 5 hours at a desk every day
- Add in couch time, sitting to eat meals, commute, and sleeping, and it could mean that the average adult is only active for 3 hours in a 24-hour period
- Prolonged sitting is directly related to higher risk of heart disease, weight gain, and diabetes
- Poor posture can lead to chronic health issues such as arthritis and bursitis
- Staring at computer screens for long amounts of time lead to higher instances of headaches and migraines
What’s the solution?
- Healthy snack options in vending machines—SnackNation and Nature Box have healthy snack delivery services for offices of all kinds and sizes.
- Fitness challenges—Encourage different office-wide challenges to promote a more active lifestyle.
- Standing desks—Companies such as Varidesk make standing desks or sit/stand desks that lower and raise so that you vary your position during the day
- Reduces back pain
- Burns more calories during the day
- Increases energy
- Some insurance companies will cover all or portion of the cost if they deem it “medically necessary.”
- Practice gratitude—keep a daily log of things to be thankful for that day
- Shown to ease depression, curb appetite, and enhance sleep
- Spirit of gratefulness leads to more sustainable happiness because it’s not based on immediate gratification, it’s more of a state of mind
- Get moving during the day—if your office doesn’t have sit/stand desks, schedule time to move each day
- Stretch time/desk yoga
- Computer programs to remind you to move such as “Move” for iOS and “Big Stretch Reminder” for Windows
- Extra happiness in the office—
- Add a plant
- Aromatherapy
- Host a cooking class to encourage healthy meal plans
- Pet-friendly office days
By showing your employees that you care about their physical and mental health you are showing that you care about them as people and not just employees. This results in higher motivated staff who are healthier. The Harvard Business Review even says that “employers who invested in health and wellness initiatives saw $6 in healthcare savings for every $1 invested.” You cannot always measure ROI on personnel investment but it looks like for workplace wellness, you can! Now get moving and get your office moving!
by admin | Nov 20, 2018 | Health & Wellness
When flu season hits, absenteeism skyrockets and productivity drops. In a recent article, Employee Benefit News points out that the first step is the “ounce of prevention,” the flu vaccine. Providing for vaccination can be a smart benefit to offer employees, and it requires navigating misinformation about the vaccine, motivating employees to act, and contending with supply issues. For employers who want to increase vaccination rates, experts suggest making the process more convenient or incentivizing getting a shot. On-site programs are more effective since they are not only more convenient but also allow employees to be motivated by seeing their coworkers getting the shot. Regardless of approach, careful planning – from scheduling to ordering to addressing employee concerns – can help an office place stay healthier.
Last year’s flu season was the worst on record, per the CDC. Shared spaces and devices make offices and workplaces perfect places for flu germs to spread. As an article in HR Dive shows, 40% of employees with the flu admit to coming to work and 10% attend a social gathering while sick. Should an employee contract the flu, employers need to have policies in place that empower and encourage workers to stay home when sick.
In “Threat of Another Nasty Flu Season Prompts Workplaces to Be Proactive,” Workforce echoes the importance of the flu shot and a no-tolerance policy toward sick employees coming to the office. Policies and a culture that encourage self care over powering through an illness can help foster calling in when needed. The article also reinforces other preventative behaviors like hand washing, staying home while feverish, and coughing into your elbow.
Read more:
HR’s recurring headache: Persuading employees to get a flu shot
40% of workers admit coming to work with the flu
Threat of Another Nasty Flu Season Prompts Workplaces to Be Proactive
by Bill Olson
Originally posted on UBAbenefits.com
