he SPLENDA® team has compiled some helpful tips and tricks to keeping you living a happier and healthier lifestyle.
TOP 10 WAYS TO IMPROVE THE DAILY GRIND
Spending 8 hours a day in an office chair doesn’t sound like the most strenuous of jobs, but doing this day in and day out can have quite the toll on your health.
From easing eyestrain and neck pain to switching calorie-filled cookies with nutritious nibbles, we’ve come up with 10 ways to make your office space a happier and healthier environment.
SUBTRACT THE SUGAR
If you are a fan of a little light nibble between meals, make your morning or afternoon snack something nutritious.
While not sounding like the most exciting of culinary adventures, a handful of edamame, a bag of popcorn, or combining your favorite fruits with some light yoghurt are great snacks to amp up your energy for the day ahead.
QUENCH YOUR THIRST
Have you ever felt hungry after a light snack or meal? Your need for a good ole glass of H2O could be disguised as a hunger craving.
Be sure to drink 8 to 10 glasses of water throughout the day to keep your body happy, hydrated and hunger-free.
HIT THE ROAD
One of the most important extracurricular office activities is some simple exercise. But walking to and from the boardroom just doesn’t cut it.
So get those legs moving. Whether it’s taking a casual walk with a colleague, or swapping the daily elevator ride for the stairs, making a habit to be more active in the workplace can have a big impact on your body and how you feel.
PICK YOUR PORTIONS
What’s even more important that choosing what you eat for your meals is exactly how much you consume.
Choosing your portions wisely is the cornerstone to healthy living. There’s no need to cut out the occasional pizza, but replace that extra slice for a tasty side salad.
RELIEVE THE TENSION
Sitting at your desk and typing away can seem like a pretty pleasant profession. However, this ease of employment comes with its fair share of risks.
Having your shoulders and neck in a constant upright position can cause Tension Neck Syndrome (TNS), resulting in shoulder pain, tightness in the muscles and tenderness. So stay limber and substitute your handset for a headset or office speaker.
NO STRAIN. NO GAME
Peering at a pixelated screen throughout the day can cause a number of ailments, including headaches, difficulty focusing, increased light sensitivity and unannounced trips to YouTube (which we are also guilty of).
To make sure your peepers stay pristine, move the distance of your monitor an arms length away; giving your eyes some well-deserved R&R.
TAKE A LOAD OFF
One to forward to the boss, working hard is great, but working too hard can drastically affect your lifestyle.
Stress can increase your risk of illness and impair your immune system, so be sure to take a well-needed vacation to recharge your batteries. You’ll return a healthier, happier and more productive employee.
IN FOR THE LONG HAUL
Working on an important project is unexpectedly infectious. But the stresses that come with hard work can have an effect your personal life.
Avoiding extra long stretches at the office and taking regular breaks can help you avoid mood swings and ‘late night burnouts’ – keeping your mind focused and you body feeling fresh.
STAY STERILE WITH SANITIZER
From your mouse and keyboard to your telephone, the workplace can be the perfect place for a bacterial breeding ground.
Viruses and germs can remain active for hours, even days, on solid surfaces and can easily be transferred to you. So wipe down surfaces with some sanitizer to keep your workspace a completely germ-free zone.
KNOW YOUR LIMITS
Probably our simplest tip, keep aware and mindful of your body’s limits.
Managing your daily routine and keeping yourself in check can do wonders for your lifestyle. So take those coffee breaks, limit your hours at the office and remember to a take a well-deserved holiday from time to time.
Even the smallest of changes can make a drastic difference to your 9-5 - from increasing your body’s energy levels to enhancing productivity. Follow these healthy tips and tricks, and you’ll be well on your way to living a happier and healthier lifestyle.
TOP 10 TIPS FOR MANAGING YOUR DIABETES
For those dealing with type 2 diabetes, you know that altering your daily diet and making certain lifestyle changes is key to keeping your blood glucose levels down to a minimum.
But worry not, these changes don’t have to be as drastic as you may think. We have compiled a list of simple, easy and helpful tips to help you control your diabetes and manage your day-to-day life.
START A JOURNAL
Many people overestimate how much they exercise, and underestimate how much they eat on a daily basis.
We’re not saying that you need to count the calories gram for gram or run a marathon every fortnight, but keeping a journal of your daily dietary and exercise routines – even on your phone – is an easy way to track your progress.
BE CREATIVE IN THE KITCHEN
When dealing with diabetes, restaurants – especially fast food joints – can be dangerous territory. Due to the large amounts of calories and fats in meals, eating out has been closely associated with having a higher body weight.
Stirring up a good old-fashioned home cooked meal allows you to monitor and control both the ingredients as well as portion sizes. If it all seems a bit too much, you can always start with 2 meals a weeks and go from there.
ALL THE SMALL THINGS
On the way to work, it’s oh-so easy to stop by your local coffee shop for a sugar sprinkled, fat-filled extra large latte. That’s where the small changes make a big difference.
Instead of grabbing that latte, opt for a coffee with low-fat milk. If you’ve got a sweet tooth, then throwing in your preferred amount of SPLENDA® No-Calorie sweetener is a great addition.
DON’T SUBTRACT… SUBSTITUTE
Dealing with diabetes doesn’t mean that you have to give up your favorite meals and snacks; it’s more about substituting some ingredients for healthier options.
Sugars can be found hiding in a lot of regular snacks and meals. So instead, opt for a healthier choice of snack or meal and add in some SPLENDA® to sweeten up the recipe.
When it comes to your eating habits, it’s all about problem solving and choosing what best works for you. For more on food alternatives, visit our RECIPES page.
PICK UP A PEDOMETER
Going back to jotting down your daily habits in a journal, there’s a great little gadget to record your every movement alongside your exercise routines.
Wearable tech has become somewhat of a fashion statement over the years - from fit bits to wristbands. Using a Pedometer is an easy, fashion forward way to record the number of steps you take during the day. Want to take it to the next level? There’s a whole host of health related gadgets that connect directly to your smartphone!
CHEW OUT THOSE CRAVINGS
As we all know, there’s a fine line between hunger and boredom.
Chewing on some carefully selected sugar-free bubble gum can be the perfect way to killing your food cravings throughout the day – lessening the need to snack on those favorite sugar-filled cookies of yours.
TRIAL YOUR NUTRITION
It’s very easy to head down to the store, grab a packet of crisps right off the shelf and feast away. But there’s an even easier alternative.
Try introducing a new fruit into your diet every week. By testing your blood glucose levels after you snack, you can determine which varieties of fruit won’t raise your blood sugar levels. Plus, it’s a great way to switch up your regular routine.
MAKE YOUR OWN MODIFIED MENUS
Dining with friends, family or even your work colleagues can tempt you to ordering certain dishes that can wreck havoc on your body.
When dining out at your favorite restaurants, write down some of your healthiest and most desired dishes – either in your journal or your phone – and prepare for your next dinner date ahead of time.
PLAY MIND GAMES
When dishing up – whether at home or out on the town – make it a habit of using smaller plates for your meals.
By using smaller plates, you automatically limit the amount of food per serving. Without even thinking, you’ll feel full quicker that having eaten with a larger plate. Still craving some nibbles? Wait 20 minutes and drink plenty of water before heading for round two.
TIMING IS EVERYTHING
Knowing what causes your blood glucose levels to spike is perhaps the most important factor in managing your diabetes.
By testing your blood sugar levels two to three hours after your meals, in time, you can figure out which culprits are causing your sugar levels to jump. This will take some time to perfect, but in the long run, it is the cornerstone to finding out what foods work for you.
Making changes to your diet or lifestyle – no matter how small – can be an easy way to help keep your blood glucose levels under control - allowing you to figure out weekly and monthly routines that cater to your body’s needs.