Sometimes it can be overwhelming to try to meal plan or think about what you should be eating for your health. You don’t need to have gourmet meals or specialty ingredients. Sometimes it’s best to keep it simple!
This grilled chicken salad is a great option to have during the summer months when the weather is nice, and it’s even a great option to have for Memorial Day, 4th of July, and summer cookouts. While this salad is made with green leaf lettuce, cherry tomatoes, avocado, bell peppers, and mozzarella cheese, you can mix it up. Feel free to try spinach, romaine, chard, kale, or any other leafy greens you like.
There is just something about a Monday, don’t you think? It never fails that when I get home from work on a Monday, the last thing I want to do is cook. I don’t think I’m the only one who feels this way, so welcome to my Monday night supper…cooked mostly on Sunday. Remember that planning ahead is the easiest way to set yourself up for success!
Buckle your seat belts folks! Because today we are using eggplant. Yep, I said eggplant. And it is delicious! This would be a great low-carb option similar to lasagna.
Finding time to exercise daily can be difficult since you spend about 9.5 hours working and commuting, have responsibilities at home, and try to sleep at least 7 hours nightly.
But many of us sit too much.
A sedentary lifestyle increases the risk of heart disease and diabetes and we lose muscle and bone strength. Exercising at work may seem strange. How will your co-workers react to you doing jumping jacks at your desk? We understand your concerns and have compiled a list of simple office exercises that are effective without being disruptive.
Jumpstart Office Exercises with Stretching
Stretching improves flexibility and is one of the easiest office exercises. Increasing flexibility decreases the risk of injuries when exercising at work and even completing basic activities. It improves range of motion, allowing you to reach without straining your legs or back. And as you stretch, you’re working muscles and tendons to help coordination and balance.
Complete these stretches while seated. To avoid injury while exercising at work, stretch slowly and smoothly. Make sure your chair is stable. Don’t proceed if any of these exercises cause pain and always remember to breathe:
- Head Tilts Sitting straight, tilt your right ear down toward your right shoulder. Hold for several seconds. Repeat on your left side, elongating and relaxing your neck.
- Reach Ups Interweave your fingers and press your palms upward, reaching as high as you can, releasing tension in your arms, sides and back.
- Hanging Head Push your chin down toward your chest, then shake your head slowly side-to-side, stretching the sides of your neck.
- Shoulders Up Raise both shoulders up, hold, then release. After several repeats, you’ll feel your shoulder and side muscles loosen.
- Reach Backs Put your hands behind your back, try to touch your palms together, sitting up tall. Hold this stretch for a few seconds, loosening your chest and back muscles.
- Knee Holds Bend your right knee, grab it and pull toward your chest to stretch your upper leg and lower back muscles. Repeat on your left side.
- Over the Head Reach your right arm over your head, stretching and bending to the left as your side muscles extend. Repeat with your left arm.
- Knee Cross Put your right ankle on your left knee and press gently until you feel resistance in your upper leg and bottom. Reverse with the left ankle on the right knee.
Add Moderate Aerobic Exercises
Moderate aerobic exercise boosts your heart rate, releasing endorphins to improve your mood and offset stress. Completing these simple workouts while exercising at work can break up your routine and keep you going:
- Standing walk/run Stand up and walk, jog or run in place for 30 to 45 seconds. Complete three to five repetitions, raising your arms above your head to increase intensity.
- Sit squats Stand up from your chair, then sit back down. Try for 10 repetitions.
- Seated Toe Touches Sitting straight, raise your right arm up. Straighten your left leg and bring your right arm down to touch your foot. Repeat 8 to 10 times on each side.
- Calf extensions While standing, raise your heels up until you’re on your toes. Lower your heels back to the floor. Try for three sets of 10 extensions.
- Standing push-ups If you have access to a solid wall, do three reps of 10 push-ups. Use the side of your desk or the floor if you have enough space.
- Lunges Extend one leg back using your toes to support it, while slowly bending the knee of the other leg into a 90-degree angle. Repeat 10 times with each leg.
- Arm dips Facing forward, reach back and place your palms shoulder-width apart on the top of the desk or chair seat. Extend your legs at an angle in front of you, heels on the floor to support your weight. Bend your arms into an L-shape, lowering your bottom toward the floor. Push back up to straighten arms. Repeat to 10 reps.
- Shoulder extensions Hold a ream of paper and lift it from shoulder height to above your head. Complete 10 lifts, three times.
Health Experts in Oklahoma
Talk with us at WeightWise about exercising at work. We can help choose simple exercises to get you moving at least once every hour, transforming your health and your life.
With record breaking temps outside, I have been neglecting my oven. Already! And it’s only May. I love my oven, but it is gas as is my stove top. That makes for a crazy hot kitchen when both are fired up. So what’s a girl to do? Well, that’s how this apple cabbage slaw was born. It is great on top of a grilled pork chop or chicken breast.
Who wouldn’t want to eat these little beauts?! Green beans are a staple to many households. It seems to be the vegetable of choice for the bachelor, the 6 year old little girl, and the mom who just can’t get her family to eat anything green. Green beans win. But are you sick of the same old scrawny, steamed beans? It can be hard to figure out another way to cook them besides throwing them into a pot of water.
Doesn’t a nice smoky flavored, crisp bean sound better? Well, that’s what you get with this recipe for Roasted Green Beans. My mouth is salivating just writing about these little fellas from last week. Maybe it’s time to head back to the farmers market for a restock!
Keep reading for a step by step account or scroll to the bottom for the cliff notes (printable) version.
Oh crock pot, my dear crock pot, how I love thee,
You make my life so much easier and free.
You always know just what to do,
To make my food pretty and delicious, too.
Nothing like an ode to my crock pot to get this post started. Even though I do not usually serenade my kitchen appliances, I do love my crock pot and the ease it brings to my cooking. Especially when the recipe turns out as delicious as my teriyaki chicken. Teriyaki chicken is very versatile and can be used in several differnt ways. You can use it in a Chicken Salad or Chicken Nachos, and just with a side of veggies. So plug in your crock pots…you will be using it here!
Breakfast is my favorite meal of the day. Actually, I could eat breakfast foods for every meal, every day. They are SO good. That’s why I love this quick and easy frittata recipe. Vegetables, eggs, and cheese! What a nutritious and delicious way to start the day! Try this Egg and Veggie Frittata for a easy fix on a rushed weekday morning or for a tasty weekend brunch with family.
One of the great things about egg recipes like this one is you can use any veggies you desire- mushrooms, tomatoes, zucchini- you name it, you can add it! Use a spatula to get your delicious egg and veggie frittata onto your plate and ENJOY!
Comorbidities of obesity are diseases that develop because your health has been compromised by your weight. Excess weight may affect many other areas of your body including your heart, lungs, joints and even your eyes. Bariatric surgery not only helps with weight loss but can also address some of the comorbidities of obesity.
We’re outlining the medical conditions that bariatric surgery can improve because most insurance companies have determined you need at least two comorbidities to qualify for bariatric surgery, with some requiring more than two. Insurance companies want verification that your overall health is negatively affected by your weight and that you aren’t seeking bariatric surgery for cosmetic reasons. We understand how difficult the last sentence is to read – it was difficult for us to write.
Our team can work with your primary care physician or specialist to provide documentation about any comorbidities of obesity you may be experiencing. In the meantime, we’ve compiled this list for your information.
Comorbidities to Qualify for Bariatric Surgery
Arthritis is a general term referring to joint or bone disease. Symptoms may not always be present, and range from mild to severe swelling, stiffness, pain and a decreased range of motion. When arthritis is present, daily activities like walking or climbing stairs is difficult.
Sleep Apnea / Asthma
With sleep apnea, your breathing stops and starts repeatedly while sleeping, making it difficult to get rest. Obesity raises the risk of sleep apnea by a factor of four since excess weight may obstruct your upper airway. Asthma is when the bronchial tubes in your lungs become swollen and more narrow, making it difficult to breathe. Extra weight may cause you to breathe more shallowly, making your lungs more susceptible to inflammation.
High Blood Pressure / High Cholesterol
These symptoms affect your heart function. With high blood pressure, your heart pumps harder to circulate blood throughout your body. Cholesterol is a measure of fat in your blood and when it is too high, it can narrow the blood vessels in your body, contributing to high blood pressure.
Type 2 Diabetes
When you eat, your body changes some of the food into glucose or sugar to provide you with energy. Your pancreas produces a hormone, insulin, to help your body absorb glucose. Excess weight creates stress on your system and can cause insulin resistance – your body isn’t able to absorb glucose, and you can develop Type 2 Diabetes.
Venous Stasis Disease
Also called venous insufficiency, this condition occurs when leg veins are not allowing blood to flow back to your heart. You may experience swelling in your legs or ankles, have pain or itchiness while walking and develop varicose veins.
Soft Tissue Infections
Excess weight also contributes to bacterial and fungal growth on your skin, which can lead to serious infections such as cellulitis.
Other Comorbidities of Obesity
The list below includes less frequently occurring conditions that may be considered comorbidities to qualify for bariatric surgery.
Congestive Heart Failure
With this chronic condition, your heart is unable to pump sufficient blood to meet your body’s needs. Since excess weight has been linked to heart disease, congestive heart failure can be a consequence.
Fatty Liver Syndrome
Too much fat in your liver can cause it to become inflamed and lose its ability to filter toxins from your blood over time.
Gallbladder Disease / GERD
Your gallbladder sits near your liver and helps you digest food. Too much fat in your system can create gallstones which can block the digestion process, causing pain and potential infection. GERD occurs when a muscle at the end of your esophagus doesn’t completely close, allowing stomach acid to come up and create a painful burning sensation. Extra weight puts more pressure on your stomach, contributing to GERD.
Depression / Psychosocial Stress
Loss of interest in life, combined with stress or anxiety when interacting with others can be a comorbidity of obesity.
Bariatric Surgery Oklahoma
As you consider bariatric surgery, our team at WeightWise can answer questions about comorbidities of obesity and how surgery can improve these conditions.
Bees are buzzing, gardens are blooming, and farmers markets are stocked with great produce. It’s the most wonderful time of the year (besides Christmas of course). Getting fresh locally grown produce every week is one of my favorite parts of summertime. If you missed our post on shopping locally check it out at the link.
Zucchini and yellow squash are a favorite in my house because of its versatility. So many different spices, sauces, and ways to cook it. This is a new favorite of mine— Roasted Squash— the best part is that the oven does most of the work.