Difficult problems, uncertainty, stress, tension, air conditioning and long hours can all conspire to make your work environment an unhealthy place to be. So here are some tips to make it better and healthier:
• Always exercise in the morning before you shower. It is natural to stretch in the morning and always give the best part of the day to yourself. So, get your circulation going by e-mailing me for a copy of my 10-Minute Mini-Morning Workout at [email protected].
• Never skip breakfast. Always give your body a healthy start to the day by aiming for 250 calories. You can get these in a variety of healthy ways; porridge with milk and freshly squeezed orange juice; Muesli with plain yoghurt, berries and fresh juice; banana on wholemeal toast, with juice; shredded wheat and skimmed milk; or wholemeal bread with a little butter and good quality natural honey, with juice.
• Pack a healthy mid-morning snack — preferably fruit or fruit salad — and a bottle of water.
• Limit coffee and tea to mornings only. Too much caffeine can cause dehydration and headaches.
• Decide to enjoy your day. Tackle problems with a positive attitude. And don’t become involved in office politics and gossiping — you are above all that and it only leads to negativity. Look for the best in others and you will find it.
• Keep moving. Sitting at a desk or computer for long periods of time can lead to all manner of aches and pains. So get up and walk about every hour. For tension relief, shrug your shoulders up toward your ears, hold, and release — do this about 10 times. Email me for my 2-minute desk work out ([email protected]).
• Breathe. Work related stress and anxiety could have a real affect upon your breathing. So, take time for some deep breaths of fresh air. Take in a deep breath and hold it for a count of four, then breathe out.
• Enjoy your lunch. Eat a light, healthy sandwich with some soup or yoghurt. A cooked lunch and takeaways can make you feel drowsy. Avoid working through lunch, even if everyone else does. Take yourself off for a healthy 15-minute walk in the fresh air. You will enjoy a more productive afternoon as a result.
• Buy a plant for your desk: Keep your desk calm and, and clutter free.
• Tidy your desk each evening and make notes in order of priority for the next day. Focus on one task at a time.
• Let it be. Refuse to argue over small details and look at the bigger picture. Take a deep breath and let it go. Some battles are not worth fighting for.
• If work stays on your mind at home and you find it difficult to switch off, try telling yourself that you deserve your home life. Life is too short to spend the evenings fretting.
Do you need to improve your working image?
The way you are treated by others in life is all about the image that you project.
In a recent study of human development the results showed that self-concept is a self-fulfilling prophecy. So we are what we think we are. If we think we are weak, feeble and stupid, that is how others will treat us. The mother who gets treated as a doormat does so because she is complicit in this and allows herself to be taken for granted. So in life, if we are not treated in a way we would like to be treated, at home or in the work place, it is time that we took charge of our image. It is time to ensure that we are giving off the correct vibes so that we are in control of the impression we give others.
At a professional level there are never really huge differences in people’s abilities. But the key to success is confidence. Appearing confident no matter what. Having the language of confidence and being able to project that you are always in control and know what you are doing. Even if there is a disaster you can take a positive view of it and deal with it competently.
It is worthwhile studying people who are successful in different areas and analyzing why they get results. Then you can try to incorporate some of these traits in your own life. People, who are successful in any walk of life, be it social, domestic or work are not just lucky. They have learned early in life to acquire these skills.
• They are not afraid to try.
• They work hard for what they want.
• They enjoy what they are doing.
• They have a positive outlook on life.
• They have a clear vision of what they want.
• They feel the fear — and do it anyway.
• They are organized.
Ask Alva
Can you suggest a healthy alternative to the daily high-calorie Frappuccinos that I look forward to on my way to work? — Micky
Yes. Here is my delicious and blameless alternative to your high-calorie Frappuccinos.
Make a smoothie from 150ml semi-skimmed milk, one medium banana and either a handful of raspberries or half a can of sugar-free red berries. Process in a blender, and then tip the mixture into a plastic cup with a straw to enjoy while on your travels.
The reason this smoothie is so healthy is because milk is a source of calcium and contains vitamin B12 as well as the minerals, zinc and magnesium. Both fruits provide vitamin C and count toward your five a day, and bananas are also rich in potassium and vitamins A and B. I hope you enjoy it. — Alva
Email: [email protected]
