Tag: busy professionals

Get Control Of Meal Preparation By Prepping Ahead

Facing the task of preparing a meal after a long day of work can be overwhelming.  Preparing a meal in a slow cooker or relying on frozen meals from the grocery store are commonly used alternatives.  Another way to reduce the overwhelm is to break the meal preparation into steps and prep-ahead all or parts of the meal.

Review the meal and identify what you can prep the night before.  Are there vegetables that need chopping?  Is there meat that can be prepared the night before and just reheated the next day?  Or maybe there’s a sauce you can prepare the night before.

Chicken Breasts:

For salads or pasta, bake and cut up chicken breasts the night before and place in refrigerator or prepare several and place in the freezer for future meals.  Pull them out of the freezer the night before to thaw.

You can do the same for quesadillas, chimichangas or chicken salad sandwiches, just season and shred the chicken.

Ground Beef:

Make home made meatballs and freeze them.

Meat sauce is also easy to make the night before or in bulk and freeze.  Imagine how much quicker it is to make a lasagna, spaghetti dish, or Italian sloppy joes with the sauce made ahead of time.

You can have nachos or tacos quick and easy by cooking up the meat the night before and placing in the refrigerator.  And this is great made ahead of time and frozen in the freezer as well.

Soups:

Prepping your vegetables the night before makes it quick and easy to serve a soup with dinner.  See our blog post on prepping your vegetables and freezing them to prepare soup later.  This is a great way to use left over vegetables or vegetables that are about to go bad.

Lasagnas and Casseroles:

Consider making a double batch of your favorite lasagna and casserole recipes.  You can place the additional batch in the freezer for a future meal.

These are just a few ideas of how you can prep-ahead some of your meal and reduce the stress at meal time.  Share with us some of your prep-ahead tips.

Other posts you may like:

Spicy Tomato and Cilantro Soup

Make Ahead Salad Recipe

Spinach and Avocado Salad

Bodywork Alternatives Onsite Massage, LLC provides on-site chair massage services for corporate and personal events such as employee corporate wellness health fairs, employee appreciation, customer appreciation, bridal parties, birthday parties, and more.  Call us for your next event!

Chair Massage Austin,  Chair Massage Boston, Chair Massage Charlotte, Chair Massage Chicago, Chair Massage Columbus, Chair Massage Dallas, Chair Massage Denver, Chair Massage Detroit,  Chair Massage Houston,  Chair Massage Indianapolis, Chair Massage Jacksonville, Chair Massage Memphis, Chair Massage New York City, Chair Massage Philadelphia, Chair Massage Phoenix, Chair Massage San Antonio, Chair Massage Seattle, Chair Massage DenverClick here for all chair massage service areas

Foam Rolling For Pain Reduction

Several years ago, one of our clients raved about the difference foam rolling was making for her leg pain.  We tried it out and have been hooked ever since.  Below are some instructional pictures and videos by bodybuilding.com we thought you’d find helpful.

Reduce Calf Pain (Great For Ladies Wearing High Heels)

foam rolling high heels calf pain reduction
Click For Instructions From Bodybuilding.com

Hip, Leg and Back Pain Reduction From Sitting

This is a great exercise to reduce tension in the piriformis.  When this muscle is tight, it presses on the nerve and causes pain to radiate down the leg and into the back.

hip pain reduction stretch exercise
Click For Instruction From Bodybuilding.com

Upper Back/Shoulder Blade Tension Reduction

This foam rolling technique will reduce the tension you feel between your shoulder blades which contributes to neck and shoulder tension.

upper back shoulder blade tension exercise stretch
Click For Instructions From Bodybuilding.com

These are just a few exercises you can do to help keep your body tension and pain free.  There are several more exercises and instruction videos available on bodybuilding.com.

 

 

Of course another great option for stress and tension reduction is to have one of our therapists provide chair massage at your office.  Ask your HR department or wellness team to call us for a quote.

My Second Week Giving Up Sugar

sugar-free-diet-getting-started-weight-loss-bodywork-alternatives

After two weeks of drastically reducing my sugar intake – I feel awesome!  I didn’t lose as much weight this week, but I’ve lost 2 inches around my waist!  My clothes feel better, I don’t feel swollen, my energy feels even and I feel free.   I wasn’t exercising the last two weeks as I wanted to just focus on what I was eating.  However, I decided to start adding exercise back in as I’m starting my third week.

It was very freeing when I started my workout today.  Usually, I begin my workout thinking I need to exercise as much as 90 minutes so I can burn off the junk I ate that day.  But today, I was able to get onto the treadmill and set a goal of rotating walking and running every five minutes for thirty-five minutes and feel a huge accomplishment.

I was aware there are sugars hiding in nearly everything I eat, but had focused my first two weeks on avoiding pop, juices, and sugary treats.  I’ve decided to start tracking all sugar I’m eating this third week.  I researched the amount of sugar grams I should consume per day.  I have found the American Heart Association has 25-30 grams as the maximum recommended sugar intake.  I’ve decided to stay below this daily amount.  I’ve also set a daily amount of calories I am allowed to eat.  I believe between this plan and exercising five times per week, I will see an average of a 2 lb. weight loss.  I will use MyFitnessPal to track my calories and sugar.  It is a free app.  I especially like clicking on complete entry and seeing my expected weight after five weeks of eating similar to that day.

Are you reducing your sugar in your diet?  Share your story with us.

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Best Sleep Position

We are often asked by our clients the best position for sleep.  We found an article written by Jonathan FitzGordon, In this article, the author explains the best positions for sleep.

best sleep position to avoid back pain chronic pain onsite chair massage

 

  1. Sleeping on your stomach is the worst sleeping position.  It compresses the back.
  2. On the side with one leg hiked higher than the other.  This is also not an ideal sleeping position.  It twists and torques the pelvis.
  3. Sleeping on the back with both legs straight and without a pillow is a good sleeping position.
  4. Sleeping on your side with hips stacked is also a great sleeping position.

There you have it if you are looking for the best sleeping position – choose on your back or side sleeping with hips stacked.

 

 

Online Meal Planning

In search of a solution that would work for us to help organize our meals, shopping lists and recipes, we found Plan To Eat and we are loving it!

Just click on the recipes you want to add to your meal planner and print your shopping list.  DONE!

The benefits of using this tool:

  • Recipes are on-line and easy to access
  • We can meal plan anywhere – at home, work, on the road
  • It figures out your shopping list for you – and it notes which recipe the item is associated with makes it very easy to know which items you don’t need if you make a quick menu change at the store
  • All our recipes are starting to compile in one place – takes a bit of work to enter your favorite recipes from your books or paper – ONLINE is easy!!!  Just enter the link and it automatically enters it for you
  • Print or access your plans and lists on-line
  • You can also add a note in the planner for things you wouldn’t have a recipe for and it will add to your grocery list

We cannot say enough about how much we love this tool!  Click the link below to try it out for FREE!

 

Yes, we receive a small commission - but we love it and are confident you will too!
Yes, we receive a small commission – but we love it and are confident you will too!

Organize Your Finances In Three Steps

Reduce the stress of managing your finances in three easy steps:

 

Step 1:  Use Your Online Bill Pay Function With Your Bank

Household Finance Organization
Household Finance Organization

Online bill pay is a great tool for your fixed monthly expenses.  Set-up an automatic payment from your account weekly, biweekly, monthly, etc. to ensure your bills are always paid on-time.  This option allows better control of your account than allowing the funds withdrawn directly from your account.

 

Step 2:  Set-up A Monthly Budget

Document all of your income and expenses into a spreadsheet.  Determine how much money you want to spend every month for your car, insurance, utilities, gas, groceries, household items, meals and entertainment, home improvement, clothing, vacation and gifts.  Next, set aside a monthly amount for emergency savings, short-term savings, and retirement savings.

Develop A Monthly Budget
Develop A Monthly Budget

Step 3:  Design Systems to Maintain Your Budget

There are a few different ways to set-up systems to maintain your budget.  You can designate envelopes for each category and divvy money into each envelope.  You can also set-up an automatic transfer to other accounts set-up for each category.  A combination of both probably works very well.  Set-up a system that works best for you and your family.

Most importantly, give yourself some flexibility to modify these steps until you find a system that works for you.

 

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Quiche Breakfast Cupcakes

Make Ahead Breakfast Quiche
Make Ahead Breakfast Quiche

Eating protein at breakfast helps you to feel satisfied longer and keep your blood sugars balanced.  This recipe is easy to make ahead for a quick and easy breakfast.  Make a batch of these quiches and freeze.  In the morning, microwave for about one minute.

Eat these along with a cup of coffee, some fruit, and a slice of toast for a great breakfast.

 

Make Ahead Recipe:

Ingredients:

  • 1/2 Tube Hot Ground Sausage
  • 9 Eggs
  • 1/4 cup Milk
  • Minced Onion
  • Cheddar Cheese
  • 1/8 Cup Ranch
  • 2 Tsp. Hot Sauce
  • 4 oz. cheddar cheese
  • Pie Crust

 

Make Ahead Step 1:

A day or two before making the quiche, brown up the sausage and place in a container in the refrigerator.  This makes it even easier to make these.  Make the entire tube and freeze in two separate containers for future quiche or double the batch.

 

Brown Sausage For Breakfast Quiche
Brown Sausage For Breakfast Quiche

Make Ahead Step 2:

  • Preheat oven to 350.
  • Microwave roll of pie crust for about 30 seconds to soften.  Pinch off a piece of pie crust and press into the bottoms of a cup cake pan.
  • Evenly distribute the sausage on top of each pie crust.
  • Sprinkle each with minced onion.
  • In a bowl, mix together the eggs and milk.  Then add hot sauce, ranch and cheese.  Evenly distribute into each cup cake mold.
  • Bake at 350 for about 20 minutes or until the quiche is firm.
  • Place into ziploc bags and freeze.
Make Ahead Breakfast Quiche
Make Ahead Breakfast Quiche

 

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Other posts you may like:

Get Control Of Meal Planning By Prepping Ahead

Spicy Tomato and Cilantro Soup

Make Ahead Salad Recipe

Spinach and Avocado Salad

Have Chair Massage At Your Next Golf Event

Nothing like a chair massage after playing a round of golf!  Here’s one of our therapists giving a chair massage at a golf event.  

chair massage minneapolis mn golf event

This is a great idea for company outings, sponsors, fund raising events, etc. After swinging the club for 9 or 18 holes, a few minutes in the chair will make a lasting impression on the participants. 

 

Bodywork Alternatives Onsite Massage, LLC provides on-site chair massage services for corporate and personal events such as employee corporate wellness health fairs, employee appreciation, customer appreciation, bridal parties, birthday parties, and more.  Call us for your next event!

Chair Massage Austin,  Chair Massage Boston, Chair Massage Charlotte, Chair Massage Chicago, Chair Massage Columbus, Chair Massage Dallas, Chair Massage Denver, Chair Massage Detroit,  Chair Massage Houston,  Chair Massage Indianapolis, Chair Massage Jacksonville, Chair Massage Memphis, Chair Massage New York City, Chair Massage Philadelphia, Chair Massage Phoenix, Chair Massage San Antonio, Chair Massage Seattle, Chair Massage DenverClick here for all chair massage service areas