DESK JOB? DON’T SETTLE HEALTHY HABITS TO FIGHT DESKBOUND BLUES
Staying healthy and fit can be a challenge when your job requires you to sit at a desk most of the time. A growing share of Americans spend their workdays at a computer, and as many as 70% of them eventually develop neck, back, or shoulder pain or problems with obesity. Research shows that embracing healthy habits can help you avoid those harmful effects. Here are a few to try. prevent neck and shoulder pain. Choose a chair that provides lumbar support. Adjust the height of your chair and monitor until you can sit in a relaxed, erect posture with your feet flat on the floor and the top of your monitor slightly below eye level. Notice when your gaze drifts downward and your shoulders become rounded, MASTER ERGONOMICS Following good ergonomic practices can and correct your posture by lifting the top of your head toward the ceiling. Adjust your keyboard so your wrists are level and relaxed when typing to allay wrist and arm strain.
toward your chest and rolling it gently from side to side. Relax your neck by holding your hands behind your head with fingers intertwined and pushing back gently against your fingers. Stretch one arm over your head, lean to the opposite side, then switch arms and repeat. DESIGN YOUR SPACE Creating a pleasing, well-organized workspace can help motivate you to stick to healthy habits. Use colors and materials that feel inviting and comfortable. Choose desk items and organizing tools that help you keep your work surface tidy and clear. Add plants, decorative objects, or wall art that inspires or uplifts you, and display objects that spark pleasant thoughts, such as family photos. Use natural light whenever possible, or a full-spectrum light that is close to daylight. Taken together, these subtle changes can help you maintain your health and well-being, without missing a beat at work!
GET UP AND STRETCH Break away from your desk and walk around for a few minutes every hour, if possible. Do gentle stretches to relax your back and neck. Loosen your upper back muscles by bending your chin
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Lentil and Sweet Potato Stew
This delicious dish will keep your family warm, full, and happy as the weather cools down.
Ingredients
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1 onion, diced
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2 bay leaves
2 cloves garlic, minced
1/2 tsp turmeric 1/4 tsp cumin
1 tbsp olive oil
2 cups green lentils, rinsed 1 large sweet potato, peeled and cubed
1/2 tsp black pepper
1/2 tsp salt
Fresh parsley
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6 cups low-sodium vegetable broth
directions
1. In a large pot over medium heat, sauté onion and garlic in olive oil for about 3 minutes. 2. Add all other ingredients except for salt and parsley. 3. Turn the heat to high until it is boiling, then reduce it to low and simmer uncovered for 20–30 minutes, or until the lentils are cooked through. 4. Remove pot from heat and stir in salt. Top with parsley and enjoy!
Inspired by EatYourselfSkinny.com
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