GET PROPER SLEEP! Go to sleep the same day you woke up.
LUNCH: Stay away from lunch that has too many things above that we talked about. Keep lunch light and packed with nutrients sans wheat dairy and that extra cup of coffee.
DRINK WATER! Electrolyte infused water is better, but adding electrolyte powder to your water is BEST.
Reduce or eliminate caffeine/coffee. When reaching for the afternoon coffee, STOP and drink a tall glass of water instead. Keep going :)
MOVE AROUND Remember to get up and take a walk periodically, throughout the day. Perhaps grab a few co-workers and make a challenge of it and encourage everyone to get up and move.
Get up from your chair. It’s believed that sitting is more detrimental to your health and causes more health problems than we realize. Our spines, blood circulation, posture in the chair…
2 minutes of stretching and breathing works wonders.
BREATHE AND STRETCH...Stand up and do the exercise we did in the workshop. Put your hands up, palms facing each other and held together, reach up to the ceiling and stretch from your rib cage to your fingertips. Sway gently back and forth.
Slowly inhale through your nose. Fill up your lungs with fresh air and let your abdomen expand outward, rather than raising your shoulders.
Exhale slowly through your mouth. Pay attention to the exhale. Drag it out for as l--o--n--g as possible.
Repeat this exercise several times and feel the tension draining from your body.
Take the stairs.
Clean out the department refrigerator-Stock it with fruits and vegetables and WATER! Pre-planning helps to keep you on track. Start a “food bank” where everyone pitches in money to get whole foods. Make a shopping list of everyone’s favorites.
Don’t focus on losing weight-focus on energy and increasing productivity.. Weight will come off naturally when your mind shifts to health.
Change your snacks: Bring whole foods like apples, oranges, bananas, seeds, nuts and vegetables to work with you to avoid being hungry and reaching for coffee, sugar and processed foods.
Keep each other accountable- a peer leader in the department helps to keep you on track and accountable.
Most of all: Remember to PLAY, LAUGH and live life with grace and ease.
Use essential oils in a diffuser at work, to increase memory, improve brain function and help to stay alert throughout the day.
Oils to increase energy and alertness are:
Calming Oils: Lavender, Cedarwood, Geranium, Sandalwood, Melissa, Rosewood, Roman Chamomile are good oils to help you stay calm, centered and grounded without getting too spacey.
Mentally Stimulating Oils: For mental clarity and stimulation the best oils are Rosemary, Peppermint, Lemon, Basil, Ginger, and Cypress.
Air Purifying Oils: Any essential oil you enjoy will make the air smell better, though my personal favorites for deodorizing are Cypress and Lemongrass.
Uplifting, cheering Oils: Any of the Citrus oil will cheer you up! Lemon, Orange, Mandarin, Lime, Grapefruit, Bergamot are all lovely.
Get your creative juices flowing, Neroli, Sweet Orange and Cardamom can assisting with creativity and inspiration.
Antibacterial Oils: One thing all essential oils have in common is their antibacterial properties, so any oil you use will help. However, there are a few that have more germ-killing power like Tea Tree, Thyme, Lemongrass, Juniper Berry.