Posts Tagged nutrition
Here are some tips I have come up with to help you with exercise and nutrition:
1) Breakfast – We’ve all heard that breakfast is the most important meal of the day, but let’s not forget that it is what we eat in the morning that really counts. Some quick and easy items are: cold cereal, low fat milk, juices, whole grain waffles, and fruit.
2) Group Physical Activities – Plan a few weekly events with friends, family, coworkers, fellow students, or neighbors. This could be a weekly walk around the neighborhood, weekend swimming time, a family bike, or a camping trip.
3) Move – If you’re moving you aren’t standing still. Find a way to spend 5-10 minutes of every hour getting up and doing something physical. This may include climbing the stairs, stretching, or walking around the block or office building.
4) Healthy Snacks – Snacking throughout the day doesn’t have to be unhealthy. Try eating carrots, broccoli or whatever your favorite raw vegetable is during the day. This will help boost your energy, keep you full, and will help you acquire the daily servings your body needs to maintain a healthy diet.
5) Work Out – There are ways to get a good workout without having to buy an expensive gym membership. Do some research on at-home workouts, check out your television service offerings, get online, or find books or videos at your local library. They are key to a good workout and working up a sweat. Overall, simply find a way to get your heart rate up for at least 30 minutes a day.
6) Vegetables and Grains – Try to eat more vegetables and grains. Whole wheat pasta or breads like pita can taste good and are good for you. These will give you complex carbs for energy, as well as fiber, vitamins, and minerals.
7) Balanced Diet – Too much of anything can be bad, right? Try to balance out your food choices over the day and week. Pick different snacking options and have breakfasts and dinners with health variety. This will allow you to get all the nutrients you need to stay healthy. Plus the variety will keep you going.
8) Have Fun – Try a new activity or sport. Participate with friends and family. Eating right and getting exercise doesn’t have to be a burden. If you have the right outlook it can be a joy. Making eating right a fun and balanced part of your life while setting realistic, short-term goals.
Manager, Business Development
Organizations grow through a developmental life cycle process similar to human beings, or at least, we can see the similarities. Therefore, we can consider organizations to also be organisms. They have a life process. If this is the case, then how do we properly feed and nourish the organization in order to foster health? Some companies are too fat, some are too lean. Some companies come from “dysfunctional families” and carry disease. Do you think the basic nutritional principle of “garbage-in, garbage-out” applies to our organizations’ health? What is the right nutrition for healthy organizations?
Some food for thought
As organizations grow and develop they may need to focus on getting their calories from different sources. According to the organizational life cycle guru, Ichak Adizes, at inception the organization needs to focus on sales or “entrepreneurship.” In infancy the company needs to focus on performance and execution. In the rapid growth stage the company will continue to focus on performance, production, and sales. Then in adolescence, the organization focuses less on production and more on systematizing and consistency while still focusing on entrepreneurship. As the company moves to prime it will re-focus on production as well as systems and sales (“Corporate Lifecycles” Ichak Adizes 1988).
One size does not fit all!
- Challenge your assumptions. Are we doing things just because that’s the way we’ve always done them? Our organizational muscles can get flabby and weak. We need exercise!
- “Where the mind goes the energy goes.” Are we aligned as an organization about where we are headed and what we stand for? Do we have an organizational intention that we all know and focus on? Our results are based on our practices. Underlying our practices, are our intentions and beliefs positive and forward-looking?
- Do we take as good a care of our people as we do our computers and printers? Do we maintain them regularly, or only when they break down?
- Are our leaders emotionally intelligent? Do they get the coaching, feedback and information they need to be the best role models for the health they seek in the workforce?
- Create Energy. Do we exuberantly celebrate our successes, use our setbacks as learning opportunities, and create times of rest and repose? How are we creating good energy versus stress and burnout?
A healthy diet and regular exercise builds strong organizations every way.
Just some food for thought.
When you are living alone, cooking can sometimes be a great challenge. Often, with the many activities that fill our lives — from work to play — it is difficult to make time to create healthy, home-made meals. I grew up in a household with four children where my mom created feasts for dinner each night, so my cooking style is more conducive to making meals that could feed an army, rather than just myself. After living alone, I discovered that this led to a lot of waste as I was never able to eat all of the food I made each night and, looking for variety in my diet, discovered that left-overs never got eaten.
Once I had come to terms with my reality, I learned to organize my meals in a way that would allow for variety without waste. Here are some of the tips I discovered that may help you identify opportunities to spice up your single dining:
- Plan out your week
If you know that you are going to be tied up for the next two days with activities, don’t cook a big meal. Planning for your left-overs can mean the difference between eating or discarding a perfectly good meal.
- Use less spice
The less you prep your food before cooking it, the more versatile it can be in left-over preparation. Try cooking 3 chicken breasts with a simple salt and olive oil coating, rather than adding bar-b-que sauce, so you can eat one tonight, shred the 2nd for a chicken salad, and use the third in a chicken noodle soup.
- Grab veggies and fruit in limited quantities, but often
Especially if you live in an area with a walkable grocery or market, grabbing veggies and fruits on the way home from work means fresher produce that isn’t spending time waiting on your counter to be used.
- Purchase “family-size” of common meats and separate to freeze
This can save you a lot of money from month-to-month. Family packs are usually much cheaper and separating and freezing those packs into meal-sized portions means you can grab a batch to defrost and cook when needed, rather than purchasing several smaller packages.
For more tips on Nutrition when you’re single, check out this article on the MINES website.
The MINES Marketing Team