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Work from Home – Best Practices

by Casey Collins

By now, many of us have transitioned to working from home. This is a new experience for a lot of people and it can take some adjusting to find your work groove. When working from home, it’s easy for you to become your own worst enemy. Personally, I get the urge to procrastinate work work with house work. I have compiled a list of strategies to help you find your #WFH stride.  

Work From Home

5 Tips to Work From Home:

1. Choose a dedicated work space.

  • Rather than hitting the couch, dedicate a specific room or space in your home to work. This will help you get into the right frame of mind. 
  • Don’t sleep where you work! It’s bad for your work and your sleep. 
  • My sewing table has been cleared and is now my WFH office desk. 

2. Pretend like you are going into the office.

  • When working in an office, your morning commute can help you wake up by the time you get to your desk. At home, the transition from your pillow to computer can be jarring. When working from home, do all the things you would do to prepare to go in to the office: 
    • Set your alarm
    • Eat breakfast
    • Get dressed for the day 
      • I think this is flexible and depends on your preference. Personally, I need to get up and get dressed to have a productive day. However, I also know people who work just as productively in their pajamas as they do in business attire.

3. Structure your day like you would in the office.

  • Stick to your regular work schedule to help you separate from work when your work day is done. This is important for a number of reasons but it will also help you recharge and disconnect at the end of the day. You don’t want to feel available and “on” all the time. 
  • Set goals for the day/week. I’m a paper planner person (yes, still) but some people really like to use the Pomodoro Technique.
  • Our motivation naturally ebbs and flows throughout the day. Work when you’re at your most productive. I would be lying if I said I have the motivation to work from morning to evening. However, you can capitalize on your most productive periods by saving harder tasks for when you know you will be in the right headspace. Use those slower periods to knock out the easier tasks on your plate.

4. Take clear breaks.

  • Get away from your desk, especially for meals.
  • Take a Movement Break
  • Go for a walk: Right now, many of us live in places where there have been Stay at Home orders or Shelter in Place orders. However, these orders do allow for outdoor activity. Taking a short walk can help reset your mood and energy levels and it might even lead to a new creative idea. 
  • Play with your pets! Check out the admin teams new co-woofers. 
  • I signed up for the 15-day free trial of Barre3 online. I have been doing the 30 min classes at the end of my work day. I saw that they also have 10-minute classes, which I think would be great for a short movement break during the day or a good way to start your morning.

5. Lastly, be gentle with yourself. These are unprecedented times that we are collectively experiencing. It is okay to allow yourself time to adjust to your new circumstances. 

Share your tips for you productively WFH!

Have you been diagnosed with prediabetes or concerned that you are at risk for developing type 2 diabetes? We are here to support you now. See our upcoming class offerings for our online CDC-recognized diabetes prevention program now! 

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Free Ways to Exercise at Home

by Kelly Nordby, RD, LDN
Women in athletic clothing working out in her bedroom using an online exercise class on a laptop

Last year, we released a list of resources for free at-home workouts and meditation apps. We have updated the information to reflect current information and added a few additional resources.

There is a silver lining to our new normal!  As we are all staying safe at home these days with less commitments and social engagements, we have more time to be active!  We also have more time to be focused or re-focus on the things that are really important to us like taking care of our health by getting physical activity and practicing mindfulness.  There are a variety of ways to be active at home, from simple strength training exercises to online workout videos. Check out these free resources for at-home exercises and apps for how to practice mindfulness.  

FREE Online Workouts:

Online Meditation Apps: 

Blog updated on September 17th, 2021.

Have you been diagnosed with prediabetes or concerned that you are at risk for developing type 2 diabetes? We are here to support you now. See our upcoming class offerings for our online CDC-recognized diabetes prevention program now! 

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How to Be More Productive at Work: Pomodoro Technique

by Julia Yao
pomodoro

I love learning about useful life hacks, and here’s a simple one that has helped me to de-stress and live more mindfully at work.  It’s a little strategy called Pomodoro and it has changed the way I tackle my endless To-Do list – for my health. 

If you spend most of your work life at a desk, and in front of a computer, it can be challenging to find moments to move more, to stretch, or to rest your eyes throughout the day.  And if you are anything like me, it is too easy to become immersed for hours without looking away from the screen.

Over the years, there have been plenty of days filled with sore muscles, tense shoulders, and anxiety that only lessen slightly over the weekend. While some physical tension and stress naturally come with responsibilities, approaching deadlines, and long To-Do lists, an overwhelming amount with no outlet is problematic.

This past summer, I came across the Pomodoro Technique, a strategy that many are using to increase productivity at work.  But it’s so much more than a productivity tool.  It’s also a daily reminder to breathe, move, and rest.

The traditional Pomodoro Technique uses a timer that breaks down work into intervals of 25 minutes, followed by a 5-minute break.  The technique comes from studies showing that deep work punctuated by short but frequent breaks can improve mental agility.  It has since been adapted, and many Pomodoro timers now allow you to customize your work and break intervals.

On a typical day, I set the timer for one hour, followed by a 5-minute break.  I find that this encourages me to complete tasks during that hour and then offers me a chance to rest before moving onto the next task.

During the short breaks, you can:

  1. Walk a lap or two around the office.
  2. Do a few stretches.
  3. Do a few deep breathing exercises.
  4. Lean back and close your eyes.
  5. Listen to a relaxing song.
  6. Make a cup of coffee or tea.
  7. Enjoy a beverage while catching some natural light by the nearest window.
  8. Have a quick chat with a coworker about something non-work related.

If you search for Pomodoro Timer, you will find many variations – desktop timers, simple timer apps, and more involved apps that sync your To-Do lists with a customizable timer.  This means that you can find the tool that works best for your schedule and needs.  You might find it easier to simply set repeated timers on your phone’s built-in alarm.  Or you might be like me, someone who depends on organized To-Do lists, and would like an app with more bells and whistles.

The Pomodoro timer is not perfect.  The technique is not possible for every type of employment.  On days when I’m struggling to meet a deadline or when I don’t want to disrupt my momentum, I tend to skip my breaks.  However, I never leave the app off for too long.

If you can, give this little timer a try!  My mind and body (and my To-Do list) have been thanking me for giving it a go.

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Meatless Meatballs: Easy Weeknight Meal

by Corinne Goudreault

It is really tough to find a good meatless meatball substitute. They always wind up too dry and crumbly, or too hard and tough. Pre-made ones have a lot of additives, and homemade ones are tough to keep together while cooking. But this recipe is one of the simplest (and healthiest) that I’ve seen, and it works!

Lentils are not only protein-packed, but also provide fiber and many other nutrients. Make this easy swap next time you’re craving spaghetti and meatballs but want something that packs more nutrients to fill the bowl! Another great lentil substitute is lentil sliders.  

This recipe is from Forest Feast Mediterranean by Erin Gleeson and makes 4-5 servings. They can be used as an appetizer, in spaghetti and meatballs, or as a side dish dipped in pesto or marinara.  

Photo courtesy of The Forest Feast Mediterranean

Easy Meatless Meatballs

Ingredients

  • 1 and 1/3c lentils, cooked
  • 1/2 c breadcrumbs
  • 1 large egg
  • 2 cloves minced garlic
  • Pinch red pepper flakes
  • Kosher salt and pepper to taste

Instructions

Mix the ingredients well. Roll into 1 inch balls. Fry them in a little olive oil on medium low, turning a few times until brown on all sides. 

Many meatless meatballs are baked, you could experiment with this if you want to avoid the oil as well. 10-15 minutes on 375 should be a good place to start. 

Nutrition Information per Serving (not including what you might eat the meatballs with!):

  • Calories – 154
  • Fat – 2 g
  • Protein – 10 g
  • Carbs – 25 g

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A Healthy Spin on Chicken Tikka Masala…in the Instant Pot

by Kelly Nordby, RD, LDN

I LOVE traditional Indian restaurant cuisine!  And among my favorites is Chicken Tikka Masala.  I do not eat this as often as I would like because it is very heavy and typically has a lot of butter and cream.  In an effort to use my Instant Pot more, I have been trying to find tasty and healthy recipes and came across one for Chicken Tikka Masala.  To cut the saturated fat and calories, I adapted an Instant Pot recipe* by removing the butter and cream to shave off 10 grams of saturated fat and 112 calories per serving and it was still delicious!  

Healthy Instant Pot Chicken Tikka Masala

Hint:  The fresh ginger is key to this recipe.

Equipment needed

6-quart Instant Pot (medium size)

Ingredients

Chicken Tikka

  • 2 pounds chicken thighs, skinless and boneless
  • 1 ½ cup 2% plain Greek yogurt
  • Juice from one lemon
  • 1 tablespoon garam masala
  • 1 tablespoon fresh ginger, minced
  • 5 cloves garlic, minced
  • Salt to taste

Curry Sauce

  • 3 tablespoons olive oil
  • 2 large yellow onions, chopped
  • 5 cloves garlic, minced
  • 1 tablespoon fresh ginger, minced
  • 1 teaspoon turmeric
  • 1 teaspoon cumin
  • 2 teaspoons garam masala
  • 2 teaspoons coriander, ground
  • 2 teaspoons chili powder
  • 14-oz can fire roasted tomatoes or regular diced tomatoes for less heat
  • 1 large 28-oz can tomato sauce
  • Salt to taste

Instructions

  1. Combine the chicken tikka ingredients together in a large bowl so that each chicken piece is fully coated with yogurt mixture.  Cover and refrigerate for at least 30 minutes and up to 48 hours.  I marinated overnight and it worked well.
  2. Turn on Instant Pot to sauté setting using manufacturer’s instructions.  
  3. Add olive oil, onion, ginger, garlic, turmeric, garam masala, coriander, cumin, and chili powder.  Stir and cook for 3-5 minutes until onion becomes translucent.
  4. Add the fire-roasted tomatoes and tomato sauce and stir.  
  5. Add the chicken, cooking until browned.
  6. Close the lid according to the manufacturer’s instructions.  Set the Instant Pot to the Poultry setting and set the timer to 5 minutes.  Lesson learned:  Be sure that none of the yogurt mixture builds up around the rim of the Instant Pot.  This will cause the lid to not seal properly and will give you a ‘burn’ error message.  I was very confused by this message and had to research what was going wrong.
  7. Once the Instant Pot cycle is complete, wait until the natural release cycle is complete, (approx. 10 minutes).  If you are in a hurry, follow the manufacturer’s instructions for quick release.  Carefully remove the lid.
  8. Serve over brown rice.  You can also serve with naan or roti.

355 calories/serving

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Meal Prep Mediterranean Lunch Salad

by Sydney Wills

I’m a big fan of weekend meal prep and I’ve found that meal prep is especially important for my lunches. Most mornings, I’m usually rushing out the door to work or school so having a ready-to-go lunch helps to keep me on track with my healthy eating. However, it’s easy for me to become stuck in a rut when it comes to packed lunches so I’m always on the hunt for new lunch ideas. When I’m looking for recipes, I have a few criteria that the recipes need to meet: 

  • Healthy, minimally processed ingredients with plenty of protein and vegetables.
  • Easily portable to eat whenever or wherever I have a break during the day. 
  • Customizable so I have the option to switch up a lunch or two during the week without having to prepare a completely different recipe. 

While searching our sister site, MedInsteadofMeds.com, I came across a recipe that fit the bill perfectly. This lunch salad is completely customizable to fit with whatever ingredients you may have on hand and gives a step-by-step guide to incorporating plenty of vegetables and protein. This salad will definitely be on my meal prep rotation for a while! 

Meal Prep Mediterranean Lunch Salad

  • Originally found on MedInsteadofMeds.com
  • Serves 6
  • Serving Size: 1¼ cups
  • Prep Time: 25 minutes-1 hour (based on choices)
  • Cook Time: (depends on grain selected)
  • Total Time: 25 minutes-1 hour 30 minutes (based on choices)

Ingredients:

Choose 2 CUPS Whole Grain:

  • Brown rice
  • Quinoa
  • Bulgur

Choose 1 CUP Beans:

  • Garbanzo beans
  • Pinto beans
  • Black eyed peas
  • White beans

Choose THREE Cups of Chopped Vegetables (choose a combination or just one):

  • Carrots
  • Cucumbers
  • Summer squash
  • Green peppers
  • Celery
  • Onion
  • Napa cabbage
  • Broccoli
  • Cauliflower

Choose a Protein:

  • 6 ounces of grilled chicken
  • 1 (5 ounce) can of tuna
  • 1 cup of beans (additional)
  • 3 ounces of nuts (about ½ cup of almonds or ⅔ cup of peanuts)

Dressing:

  • 6 tablespoons olive oil
  • 6 tablespoons balsamic vinegar

Directions:

  1. Mix your selections with olive oil and balsamic vinegar (or vinegar of your choice).
  2. Place in 6 individual containers. You are ready for a week (almost) of lunches.

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How Your Friends Could Influence Your Weight Loss Goals

by Sydney Wills

Weight management is a complex topic because food is complex. From a nutritional standpoint, the goal of food is to provide the necessary nutrients to perform our everyday tasks. But, food is so much more than simply a means to an end. Food has the ability to trigger a memory, bring people together, provide comfort, and even explore different cultures. For these reasons and many more, weight loss can be difficult. Researchers in the field of nutrition have been trying for years to pinpoint what contributes to successful weight loss and the answer is this: a variety of factors. Factors such as mindful eating, physical activity, fruit and vegetable consumption, and tracking have been shown to play a role in successful weight loss and weight management. However, new research is showing how social supports, meaning your family and close friends, can also have an impact on how well these healthier choices are integrated into your everyday life. 

One study1 found that supportive coworkers, friends, and family had a positive effect on weight reduction, even after 2 years. The study also found that participants who had family members that discouraged healthy eating habits gained weight. Not only was this true for weight loss, but also maintaining weight after participants lost a significant amount of weight2. Researchers also found that positive versus instructive support from friends and family was more beneficial in terms of maintaining weight loss. 

All in all, successful weight loss and weight management is unique to each individual. One technique that works for one person may not work for another. While keeping this in mind, there are important strategies and helpful techniques that can be beneficial for anyone trying to adopt a healthier lifestyle. It’s important to find supportive people in your life to cheer you on through your weight loss journey. 

References

1 Wang, M. L., Pbert, L. and Lemon, S. C. (2014), Influence of family, friend and coworker social support and social undermining on weight gain prevention among adults. Obesity, 22: 1973-1980. doi:10.1002/oby.20814

2 Karfopoulou, E., Anastasiou, C.A., Avgeraki, E. et al. The role of social support in weight loss maintenance: results from the MedWeight study. J Behav Med (2016) 39: 511. https://doi.org/10.1007/s10865-016-9717-y

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Instant Pot Vegetable Pulao (Indian Pilaf)

by Surabhi Aggarwal, RD, LDN

Pulao is a common dish from India – it is basically rice cooked with vegetables and a protein. Making this dish in an Instant Pot makes for an easy one-pot meal. Growing up, I was only exposed to white rice and the traditional pulao recipe uses this rice as well. I have yet to experiment making this dish with brown rice. It can certainly be done as long as the cooking time is increased for brown rice but the vegetables don’t become too mushy. 

I plan to cook the same dish soon by cooking brown rice separately and preparing all the vegetables with spices separately and then mixing it all up. Until then, try the recipe below which is a healthier version of the traditional pulao recipe as it uses olive oil vs. butter and a lot more vegetables and protein so the amount of rice in each serving is minimal (1/8 cup). 

Instant Pot Vegetable Pulao (Indian Pilaf)

Serves 8

Ingredients

Whole Spices

  • 2-3 bay leaves
  • 2-3 black cardamom
  • 6-8 black cloves
  • 1 – 2 tsp whole black pepper
  • 2 tsp cumin seeds

Ground Spices

  • 1 tbsp turmeric powder (optional)
  • 1 tbsp cayenne pepper powder
  • 1 tbsp garam masala powder (optional)
  • Salt to taste

Other Ingredients:

  • 4 tbsp extra virgin olive oil
  • 1 cup cashews, unsalted
  • 2 cups chopped carrots
  • 2 cups frozen petite green peas, rinsed
  • 1 cup frozen baby sweet corn, rinsed
  • 1 red bell pepper, diced
  • 1 can (15 oz) garbanzo beans, drained and rinsed
  • 1 cup paneer cubes 
  • 1 cup basmati rice, washed
  • 2 cups water

Directions:

  1. Put Instant Pot in Sauté mode for 10 minutes.

2. Add olive oil. Once hot, add all dry spices followed by ground spices (except salt) and mix. 

3. Add cashews and roast for about a minute.

4. Add all vegetables and beans. Mix well and leave for 2-4 minutes.

5. Add paneer, rice, water and salt and mix well.

6. Press Cancel on the Instant Pot. Close the lid. Make sure the pressure valve is turned towards sealing.

7. Put Instant Pot on Pressure Cook for 4 minutes. 

8. Once the timer is up, leave it for 10 minutes and then release the pressure manually.

9. Open the lid, fluff rice with a fork and remove the inside pot so the bottom does not continue to heat (place pot on trivet or cooling rack).

10. Serve hot with a side of plain yogurt. To make it hotter, sprinkle with finely chopped fresh jalapenos or green chilli. 

Do not worry if you do not have an Instant Pot. Follow the same recipe to cook the dish in a regular pot on the stove top. After adding all ingredients, keep it on high heat until the water begins to simmer and then lower the heat. Cover the pot and let it cook until rice is done. 

Notes:

  • The vegetables listed above can be substituted or added with others such as finely chopped green beans or cauliflower.
  • Paneer is Indian cottage cheese. Store bought paneer can be high in fat and calories. The pictures below show homemade paneer with 2% milk. Paneer can be substituted with chicken or other protein. 
  • Water can be substituted with vegetable broth for added flavor. 
  • All spices can be adjusted up or down based upon taste preferences.
  • This recipe can be made very quickly for a busy weeknight and in one pot if you can plan and prep all ingredients ahead of time. 

Nutrition Information per Serving (excluding side of yogurt)*:

  • Calories – 385
  • Fat – 19 grams
  • Protein – 14 grams
  • Carbohydrates – 40 grams

* Calculated using MyFitnessPal recipe analyzer, www.myfitnesspal.com/recipe/calculator

Of the paneer options presented, Dairy-Paneer, 200 grams was used for the analysis. The actual nutrition content can vary slightly based upon the type of paneer used.

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Meal Prep Mediterranean Chicken

by Sydney Wills

Lately, I have been trying to dedicate time each Sunday to meal prep for the week ahead. The level of meal prep may vary from week to week and some weeks I may only be able to chop a few vegetables and throw a salad together for my lunches. But, I have found that even a small amount of meal prep on the weekend goes a long way towards staying on track all week. 

When I’m really prepared, I try to meal prep breakfasts (which usually consists of baked oatmeal), lunches (chicken + a whole grain), and at least chop ingredients/assemble dinners as much as I can. This not only keeps my healthy eating on track, but also makes the week less stressful because I know exactly what we are having for breakfast, lunch, and dinner without having to think about it after a long day. 

I stumbled upon this recipe while googling “make ahead freezer meals”. I don’t use my slow cooker as much anymore (read more about Why the Instant Pot is my Favorite Kitchen Appliance), but some days the longer cooking time just works better with my schedule. This recipe fit the bill in a few ways: 

  • Flexibility to combine all of the ingredients ahead of time and place in the freezer until ready to cook
  • Minimal involvement when ready to cook (read that as throw in slow cooker and forget about it)
  • Healthy and tasty ingredients that could be used in a variety of ways

Meal Prep Mediterranean Chicken

Recipe adapted from thefamilyfreezer.com

Yields: 4 servings

Ingredients: 

  • 1 pound boneless, skinless chicken breasts
  • 15 oz can diced tomatoes
  • 6 oz (1/2 jar) of roasted red peppers, drained and diced
  • 5 oz (1/2 jar) pitted kalamata olives, drained and chopped
  • 3 teaspoons minced garlic
  • 4 oz feta cheese, crumbled
  • 2 tablespoons balsamic vinegar
  • ¼ teaspoon red pepper flakes
  • ¼ cup fresh Basil, chopped

Directions:

  1. Combine all ingredients in slow cooker.
  2. Cook on low for 6-8 hours.

Note: If you decide to combine all ingredients together ahead of time and then freeze, make sure to defrost overnight before putting in slow cooker. 

I decided to use this chicken in a Mediterranean bowl with whole wheat couscous, roasted zucchini, and steamed butternut squash. I simply used the juices from the Mediterranean chicken as a “sauce” which turned out to be very flavorful. This made for a healthy and filing lunch all week!

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Is Your Water Bottle Making You Sick?

by Cathy Thomas

The “green” trend of folks having a refillable water bottle as opposed to drinking so many disposable bottles of water is great. Less plastic bottles in the landfill. However, I recently sat in a meeting beside a water table and watched people refill their bottles all day. I was horrified to count the number of individuals who placed their bottle directly on the spout of the water cooler.

YIKES – I just wanted to jump up and warn everyone. So please, be careful that you are not making yourself sick refilling your water bottle. Be kind to others using the dispenser and don’t let part of the bottle that touches your lips to touch the dispenser.

Another issue with reusable water bottles is keeping them clean. They should be cleaned daily with soapy water and rinsed well. Be sure to clean the cap as well. If you want a more thorough cleaning every so often, use a bit of bleach mixed with water or vinegar mixed with water. If you use a straw, be sure to clean them daily as well.

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