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    10 Ways to Implement Wellness At Work

    10 Ways to Implement Wellness At Work

    April is fast approaching, which means so is Stress Awareness Month. 30 full days to focus on how to cope with stress and the general threat it presents to an individual's overall health.

    Here are 10 great ways of how to promote workplace wellness:

    1. Improve Employees' Mental Health: We need to look out for one another! It starts with creating a company-wide mental health plan and offering reimbursement to see a counselor (if required) and reassuring help will be provided, if needed. 
    2. Encourage Employee Connections: People who are happy with their jobs and happy while at work often say they have strong, personal relationships with co-workers. 
    3. Organize your team for a charity event: The work place is encouraging both physical activity and a stronger sense of giving back to one's community. 
    4. Host Walking Meetings: Instead of sitting in a conference room to have a meeting, consider taking a walk around the block.
    5. Move Around: Try to move your body every hour for at least 5 minutes. Take a quick walk or do some light stretching of your arms, legs, back and shoulders. 
    6. Reward Employees for Healthy Behavior: Columbus-based Medical Mutual of Ohio upped its health and wellness incentive from $50 to $350 in 2010 and from $350 to $1,000 in 2014. Participation rates rose to 90 percent for the company’s health assessment and to 70 percent for the full wellness program. At Medical Mutual, to earn a maximum $1,000 incentive, employees have to complete an online health assessment, participate in activities such as lunch-and-learn sessions, take online educational classes and make at least eight trips to the gym each month. 
    7. Set Boundaries Between Work Time and Non-Work Time: Take advantage of the time away from the office to recharge yourself and relax. 
    8. Institute Summer Fridays: Let your employees enjoy more of their summer by offering a half day or shortened days on Friday between Memorial Day and Labor Day.
    9. Establish Designated Coffee/Tea Time: Take 15 minutes sometime during the day to grab a cup of coffee for a pick-me-up. This develops team bonding and the chance to catch up with one another and exchange stories and laughs. 
    10. Offer a Supportive Company Culture: Positive and supportive company cultures will help recruitment efforts, while helping retain top talent. Employees are much more likely to stay with their current employer when they feel they are being treated well. 


      Source: Society for Human Resource Management

      10 Tips For a Better Night Sleep

      10 Tips For a Better Night Sleep

      Sleep disorders affect more than 40 million Americans. We all can agree that when one does not receive a good night sleep, productivity goes down. In the United States, it is estimated that employers lose $16 billion in lost productivity every year. In fact, 25% of U.S. adults report insufficient sleep at least 15 out of every 30 days. 

      Why is Sleep Health Important?

      • Sleep is an essential, often neglected, component of every person's overall health and well being. Sleep is important for so many reasons. Sleep enables the body to repair itself for another day while being linked to multiple brain functions, including cognitive ability, productivity, and concentration. 
      • Sufficient sleep is imperative to fight off infection, preventing diabetes, heart disease, high blood pressure, and obesity.
      • A good night's sleep can assist in helping an individual consume fewer calories during the day.
      • Good sleep health is responsible for more energy, better coordination, improved speed, and better mental functioning. It can even prevent depression!

      Ready For A Better Night's Sleep? 

      Here are 10 tips that can help:

      1. Sunlight or bright artificial light can improve sleep quality and the duration time of how much you sleep. 
      2. Put down your electronic devices at least 2 hours before heading off to bed.
      3. Stay away from caffeine up to 6 hours before bed. 
      4. Reduce long day time naps.
      5. Go to bed and wake up at the same time every day.
      6. Set your ideal bedroom temperature.
      7. Avoid eating late in the evening.
      8. Take a relaxing bath or shower
      9. Avoid Nicotine, completely. 
      10. Seek professional help, see a doctor.

      The bottom line is that sleep plays a huge role in your health, your productivity, and living an overall better life. If you are affected by this, make sleep your top priority and incorporate some of our helpful tips today. 



      Source: Office of Disease Prevention and Health Promotion

      Chickpea Crust Pizza

      Chickpea Crust Pizza

      Friday night is pizza night. Stay true to your diet by creating this easy chickpea pizza recipe. 

      Level: Easy

      Prep Time: 10-15 min

      Cooking Time: 40 min

      Serves: 4 People


      Tomato Sauce:

      • 8 oz can tomato sauce or 8 ounces crushed tomatoes
      • 2 tsp of Olive Oil
      • 2 chopped garlic cloves
      • 1/2 small onion, chopped
      • Sea salt/pepper 


      • 2/3 cup chickpea flour
      • 2 tsp garlic powder
      • 1/2 tsp of salt
      • 2 tsp olive oil

      Pizza Toppings:

      • 1/2 tsp olive oil
      • 1 cup Provolone or Parmesan cheese
      • 3 oz chicken sausage or whatever topping you prefer (cut into 1/4-inch slices)


      • Preheat the oven to 425 degrees.
      • Tomato SauceWhile using a large pot, heat oil over medium high heat while adding the garlic and onions and saute for 5 minutes while seasoning with salt and pepper. Add the sauce and bring to a simmer. Cover the pot and simmer on low heat until the sauce thickens. (About 15-20 minutes)
      • Crust:  While sauce is cooking, whisk together chickpea flour, garlic, salt and 2/3 cup of water. Heat the olive oil on medium heat and pour dough into a pan. Cook dough for approximately 3 minutes. Flip the crust and cook on opposite side for another 3 minutes.Transfer crust to a baking sheet.
      • Once the sauce is finished, transfer it to a food processor or blender until smooth. 
      • Pizza Topping: Spread a thin or thick layer (whichever you prefer) over the crust. Spread a thin layer of the tomato sauce over the crust leaving about a 1/2-inch border. Sprinkle on your cheese of choice, covering the sauce. Place toppings on top of pizza.  
      • Bake until the cheese is melted which is usually about 10-15 minutes. 


      Source: foodnetwork.com

      What can Intermittent Fasting do for you?

      What can Intermittent Fasting do for you?
      Have you heard about Intermittent Fasting – an eating pattern that cycles between periods of fasting and eating. It does not specify which foods you should eat but rather when you should eat them.

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