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How Sitting at Your Desk Can be Bad for Your Health, and What You Can Do About It!
Posted on 2011-12-06 17:56:50
Research shows that 80% of the population will experience a back-related injury in their lifetime.
Back injuries, Carpal Tunnel Syndrome, and other repetitive stress injuries cost U.S. industry $60 billion per year. Lifestyles of millions of people are affected by the pain and discomfort of these unnecessary injuries.
The best way to treat these injuries is through prevention. Proper sitting posture is crucial in the prevention of repetitive stress disorders.
Here are a few simple steps to maintain proper sitting posture:
Your feet should be flat on the floor (or foot stool) and slightly in front of your knees. Do not cross your legs as this will compress important blood vessels and nerves. Crossing at the ankle is acceptable.
Your hips should be slightly above the level of your knees to create an open angle. This will keep your blood vessels and nerves from being pinched and your hip flexor muscles from becoming too tight.
You should always sit “deep in the seat” with your trunk 90-100 degrees to your pelvis while active on the keyboard. During meetings or long phone conversations your trunk can be slightly extended backwards.
Your head should be over your shoulders, looking straight at the monitor. Your monitor should be at eye level and never off to the side causing head rotation. Your monitor should also be within arm’s-length (finger tips should be able to touch the screen).
Your wrists should be flat and slightly below the level of your elbow. This, too, creates an open angle allowing proper blood and nerve flow. Your elbows should also be in at the sides with no winging.
The human body is not made to sit in front of a computer for 8 hours per day. Even with the best ergonomics, it is still stressful on the body. You should literally think of your job as an exercise. Just like any athlete, you must warm up before and during with stretches. Micro breaks with stretching exercises can reduce the buildup of repetitive stress and help to prevent injury.
Tis’ the Season...For Eating!: Helpful Hints To Keep You From Over Indulging During the Holidays
Posted on 2011-12-01 07:55:54
The day after Thanksgiving I was faced with temptation. Hanging out with friends we went to Starbucks where sugary coffee drinks and pastries called out to me. Next stop was a candy store! Then after dinner, dessert was served. The next day for breakfast French toast with powdered sugar and whip cream greeted me. I am happy to say I resisted it all!
The average American will consume more than 4,500 calories and 229 grams of fat on Thanksgiving Day alone. During the holiday season we are bombarded with many temptations: cookies, chocolates, pies, etc. How does one stay healthy during the holiday season?
Here are a few helpful hints to help you from over indulging during the holidays:
Allow yourself 1 free day a week to splurge on your favorite meal or dessert. This makes it easier to say no to the daily temptations. Completely cutting off from all the fun during the holidays is a disaster waiting to happen. By allowing yourself a little bit, you can still participate in the fun. But remember, it’s only 1 day a week. If you happen to run into something you just can’t resist, try just having a bite. Sometimes a bite is all you need.
Don’t come to the dinner table starving. Have a light snack an hour or so before (such as a piece of hard cheese, an apple or low sugar yogurt) to help prevent over-eating at suppertime. This will help calm the hunger down prior to sitting at a table full of food.
Eat light at night. The old saying goes: "Have a King's breakfast, a Prince's lunch and a Poor man’s supper". To help prevent gaining weight, have a bigger breakfast than a bigger supper.
Eat warm foods. Hot foods will help you to feel full without over-eating. I recommend a hot soup or broth before your main course, preferably with a salad course. Multicourse meals will not only allow you to help fill up on lower calorie fares, but will also slow down the eating process, allowing time for "satiety signals" to be sent to the brain. You’re better off with a soup and a salad and a "normal serving" of "meat and potatoes" as opposed to 2 or 3 helpings of the main course! Think of Japanese meal: hot green tea, miso soup, a small salad, and then a sensible portion of sushi or sashimi. You feel very satisfied but very comfortable, not over-stuffed or sleepy and the hot beverage throughout the meal just adds to the feeling of fullness.
Spice it up! It can become boring or even depressing eating vegetables or other foods that are always steamed or boiled. Check out your spice rack: if they are old, or if you don't have a nice variety, get some new ones! Add some "zing" to your food with fresh ground pepper or cayenne pepper, cumin, curry, fine herbs, fresh mint, hot mustard, or fresh ginger!
Remember, nothing tastes as good as looking and being healthy feels!
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