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November 20, 2018

Healthy Treats imageThe holiday season can be hard to navigate if you’re focusing on healthy foods; parties and get togethers often include carb-heavy foods that lead to weight gain as well as fried, processed and sugary foods that can lead to inflammation. Despite the tempting treats around every corner, you don’t need to give in! Instead of submitting to temptation, take control and try these delicious holiday recipes for guilt-free indulgence!

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November 6, 2018

holiday health imageThe holidays can be an exciting time as people cover their doorsteps with festive décor in anticipation for parties and events. Despite how it appears, this holiday hubbub can be downright too demanding when balancing gift purchasing, family get-togethers, work and more. You may find yourself indulging in unhealthy habits that were incited by your lack of energy and additional stress. However, the holidays don’t have to be so overwhelming! Use these tactics to stay healthy during times of extra holiday anxiety.

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October 16, 2018

Seasonal Depression imageSince fall is upon us, that means fewer daylight hours, more cloudy days and lower temperatures. Due to these seasonal shifts, many people experience lower energy levels, depression and even difficulty concentrating due to the effects of Seasonal Affective Disorder (SAD). According to Mental Health America, about 5 percent of the U.S. population experiences seasonal depression. If this is a disorder that you believe that you or a loved one may be coping with, read on to learn about the details and the five ways you can combat SAD.

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August 31, 2018

If you want to improve your posture, you need to start by strengthening your core. Here are four easy core exercises that will help you stand a little straighter.

Did you know that if you want to improve your posture you need to work your abdominal muscles? It seems counter-intuitive that the muscles attached to the front of your body would have such an impact on your back, but it’s true. Your core muscles are the center of your body and help not only with your stomach but also wrap around and assist your spine. If you’re looking to improve your posture, the first place you want to focus on is your core. Here are four simple exercises from WebMD that will strengthen your core and, in return, improve your posture. Read More

August 24, 2018

Learn three easy ways you can leave work at the office at the end of the day.

For so many, life and work seem to blend together in a pile of to-do lists and schedules. With society’s constant connection to email, social media and more, and the ability for most professionals to work while on the go, it can seem impossible to leave work and its stresses behind once you step out of the office.

The ability to leave work at the office at the end of the day is an extremely important skill to master for your health. Not only is it important for your wellbeing, it will help you improve your job performance by giving yourself time to decompress and focusing more on the other areas of your life that make you happy. If this separation of work and home is something you find yourself struggling with, we’re here to help by providing three valuable tips you can start using now. Read More

June 22, 2018
Great outdoors month

How do you enjoy the outdoors during the summer? If you need a few ideas, keep reading for our suggestions!

June is National Outdoors Month, the perfect time to enjoy the fresh air and sunshine before it gets too hot in the weeks to come. Whether you’ve been staying active all winter long or you need to take things easy, there are a plethora of ways you can enjoy the great outdoors. Need some ideas? Keep scrolling for a few! Read More

February 24, 2017

As you are reading this, are you sitting up straight, or hunched over in your chair? If it’s the latter, you aren’t alone; most people struggle with poor posture in the workplace. Keeping proper posture isn’t something your boss will remind you to do, so it’s up to you to take control of your health. Read on for common posture mistakes and fixes.

Avoid back and neck pain by improving your posture.

The Dangers of Poor Posture

Why is poor posture a problem? Besides causing temporary to chronic back, shoulder and neck pain, being hunched over for long periods can cause permanent spinal damage or displacement when not managed over time. This can lead to huge health insurance costs, thousands of dollars spent on massages and pain pills, lower morale rates and a loss of productivity. In short, it’s not something you can sustainably continue without incurring chronic health problems.

According to Pat Davidson, a trainer with a PhD in Exercise Physiology and the Director of Training Methodology and Continuing Education Coordinator at Peak Performance in NYC, “Bad posture compromises your diaphragm, the big muscle right below the ribs that helps you take deep breaths. So instead, you start using other muscles, like your shoulders, to help you breathe.” This causes stress, strain, pain and damage; perfecting your posture is not only worthwhile, it’s crucial. Read More

February 10, 2017

If you’re like most Americans, exercising is something that falls lower on your list of responsibilities each day. A busy work schedule, family responsibilities and hectic mornings can make working out tough to prioritize. This New Year, you should try to cultivate new habits and be more active. Exercising is easy once the habit it established; here are six tips for making it a staple in your routine.

How to Make Exercise a Habit: 6 Tips

Learn how to make exercise a habit with these tips.

  1. Reward Yourself for Showing Up

Take a lesson from this Woody Allen quote, ““Half of life is showing up.” Lifehack suggests that 90 percent of the effort it takes to create an exercise habit is simply taking the time to show up at the gym. If you reward yourself in the form of positive self-praise, or with some light retail therapy, your brain’s reward centers will light up each time you get a workout in. Read More

January 13, 2017

Did you know that January is ‘Get a Balanced Life Month?’ At We’ve Got Your Back, we love sharing about health holidays so that you can aim to be the best, healthiest self you can be, at any time of year. What does it mean to have a life that’s balanced?

How do you find balance in your life?

According to Essential Life Skills, “A well balanced life is essential for personal effectiveness, peace of mind and living well. The challenge is to balance what we must do with what we enjoy and choose to do. This is not always easy. If, however, we are unable to reduce stress and manage a well-balanced life, there can be physical and/or emotional health consequences.” They suggest that a balanced life involves:

  • Thinking more positively and efficiently
  • Determining your priorities
  • Taking care of your body
  • Nurturing your mind
  • Preparing for unexpected circumstances

In addition, a well-balanced life includes feeling gratitude for the things you have, having a healthy work-life separation, relaxing often and plenty of regular exercise. While this month is about balance in all aspects of your life, it can also be about literal balance! Here are four tips to keep your feet well grounded. Read More

December 23, 2016

Can you believe 2016 is nearing its end? We’ve had a fantastic year at We’ve Got Your Back, and have helped lots of people transform their lifestyle for the better. There are several things you can do to make sure your health is the best it can be, and they are simple habits that can really make a difference. Read on for six health resolutions to pick up before 2017 begins.

6 New Year’s Health Resolutions

  1. Resolve to Stand More at Work

Surely, you’ve heard about standing on the job–perhaps you even have co-workers who do so. The workplace is where you spend a bulk of your time during the week, so it’s important to be comfortable and practice healthy habits. Those who transition to standing tend to feel more focused, productive, energized and alert in the office after making the switch. When employees remain upright while working, they see the following six great benefits:

  1. Increased Overall Health and Wellness: Workplaces where employees stand generally spend less money each year on health and wellness costs and workplace injury compensation. Standing workers tend to have fewer medical expenses, visit the doctor less often and also enjoy increased metabolism and energy. Because of all this, they are more likely to be satisfied with their jobs.
  2. High Brain Power: Standing during the day is a great way to get blood moving throughout your entire body, including a crucial organ: the brain. The increase in blood flow in your mind can increase your cognitive skillsand abilities, helping you easily work through difficult problems and improve decision making.
  3. Increased Productivity: You can only get so many tasks completed each day, but amazingly, those who use a standing desk have shown to be capable of completing more work than their seated counterparts! Standing at work dramatically improves productivity by allowing workers to focus while giving them the freedom to move their body, such as legs, arms and shoulders, more than you can when seated.
  4. Higher Rates of Creativity: Standing at work can improve your brain power and productivity, and it also can help get creative juices flowing, leading to higher rates of innovation on the job. A new standing outlook can actually help you think of creative, outside the box solutions, and encourages fresh, new ideas during the brainstorming process.
  5. Lower Rates of Obesity and Heart Disease: According to a recent study, “Prolonged sitting has been linked with many health risks, including obesity, heart disease and diabetes. So it’s not too surprising that standing workers exemplified better health habits, including decreased sedentary time and physical discomfort, as well as higher steps and burned calories.” Workers who make the switch also see a lower rate of obesity-related illness, lower risk of high blood pressure and less chronic back pain.
  6. A Longer Life Expectancy: Simply cutting the amount of time you are sitting at your desk by approximately two hourscan make a difference and increase your life span, making the standing desk a must-have for your office.

    2. Resolve to Eat Breakfast

Although many people report not feeling hungry in the morning, it’s important to eat at least a small breakfast to get your body going. There’s a reason breakfast is named the way it is; you are breaking your food fast from the previous night. By not providing your body with nutrients as soon as you rise, you risk a lower metabolism and many feel less energy than if you were to eat a small meal. Eating breakfast is also a great way to avoid snacking in the afternoon! When you start the day on the right foot, you set yourself up for great choices later on.

  1. Resolve to Drink More Water

Water is essential for human life; we often neglect the importance of this life-giving resource. How many glasses of water do you drink each day? While there has been conflicting research on how much water each person needs to consume each day, there is consensus that most Americans don’t drink enough of it. Water impacts every part of your body; in fact, these major body parts are mostly made up of water:

  • Muscle consists of 75% water
  • Brain consists of 90% of water
  • Bone consists of 22% of water
  • Blood consists of 83% water

Here are just a few of the countless benefits you’ll receive from drinking an adequate amount of H2O:

  • Increased energy
  • Protected joints and muscles
  • Lower toxins in the body
  • Increased happiness and positive mindset
  • Improved skin complexion
  • Water helps your body maintain balance
  • Water regulates your body processes, like digestion, circulation, temperature and absorption of nutrients
  • Lower rates of fatigue
  • Boosted immune function
  • Prevents cramps and strains
  • Improved kidney function

It’s also important to know that you also intake water through the food you eat, which leads to our next New Year’s resolution: eat more fruits and veggies.

  1. Resolve to Eat More Fruits and Vegetables

Did you know a whopping 90 percent of adults don’t eat enough fruits and vegetables each day? It can be hard to eat the recommended amount, but every little bit helps. To turn this into your New Year’s healthy habit, here are some tips for healthy snacking from MyPlate:

  • Make vegetables more appealing by including a tasty, yet healthy, dip like yogurt, light salad dressing or hummus
  • Blend fresh or frozen fruits into an afternoon smoothie
  • Cut up your vegetables into bite sized spears for easy snacking; instead of sticking to traditional veggies like carrots and celery, try branching out to bell peppers, broccoli, cauliflower or cucumber
  • Pack a small side salad as an afternoon pick-me-up meal
  • Grab a bag of dried fruits and mix with nuts for an easy trail mix on-the-go
  1. Resolve to Exercise More Often

Instead of making a New Year’s resolution to lose weight, why not resolve to exercise more often? Likely, you’ll see a decrease in weight due to the increased activity, but choosing to be healthier is better than simply aiming to shed pounds. Here are three body benefits exercise brings you:

  1. Increased Lung Function:As you work out, your lungs receive extra oxygen. Cardio activity sends signals to your vital organs, encouraging them to function better and causes your lungs to open deeper, helping you to breathe easier.
  2. Quicker Metabolism:Sweating helps your body feel more alert and awake, and helps your body regulate its essential functions.
  3. Reduced Risk of Alzheimer’s:Memory loss diseases, such as Alzheimer’s, can be improved with regular cardio activity. When working out, chemicals are produced in the brain which increases hippocampus function; where you store your memory.

    6. Resolve to Relax

Stress is normal, but it’s also something that more than 115 million people experience every year. Unfortunately, if not managed properly, it can be a silent killer. You will encounter circumstances in both life and on the job where your patience is tested or you are frustrated with a situation. However, you don’t have to let it get you down! We recommend trying the following tactics to feel more relaxed:

  1. De-clutter your space: Being surrounded by stacks of papers may be what’s making you feel overwhelmed. Organize your space and you’ll begin to feel more relaxed and at ease.
  2. Get a clear headspace: If you’re feeling overwhelmed by a big responsibility at work, sometimes pushing through it is not the most efficient way to get the job done. Step back and take a 5-10 minute breatherto focus on calming down and finding inner peace. It can also be helpful to go for a walk and get a breath of fresh air.
  3. Try active meditation: Sitting still and silently isn’t for everyone, and isn’t realistic in most circumstances when your patience may be tested. However, active meditation techniques like crocheting and knitting, coloring or doodling are all proven ways to relieve the tension.
  4. Spend time with animals: Not only are they cute and loveable, many people enjoy increased productivity and wellness when friendly Fido is allowed to be present on the job. If your workplace allows pets, fantastic! If not, consider asking your boss to weigh the benefits.
  5. Laugh often: Surround yourself with friends, family and those who make you laugh! Laughing helps you let loose, relax and feel less stressed out.
  6. Disconnect from technology: The ability to stay in contact with anyone around the world is amazing, but it can also cause stress and anxiety. Within reason, try distancing yourself from social media accounts, emails and texts to truly feel relaxed.
  7. Drink tea: Drinking this warm herbal beverage is another proven way to reduce stress; the best ones are mint, ginseng and black tea.

Making healthy habits will increase your overall well being and enhance your life; these six resolutions can fit into anyone’s lifestyle. From all of us at We’ve Got Your Back, we wish you a happy, healthy and productive New Year!

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