Tag: work life balance

Benefits of Magnesium

Posted on October 18, 2015January 8, 2020 by Lisa Hopp

If you’re experiencing stress and aches and pains – magnesium just might be the mineral you are looking for. Not only does magnesium offer many health benefits, you can utilize it in many ways. Magnesium is found in many delicious foods, you can soak in epsom salt baths, or you can take supplements.

Benefits of Magnesium

Magnesium helps with calcium absorption and Vitamin D absorption
Reduces the risk of diabetes
Helps with the health of muscles and nervous system
Reduces PMS symptoms

Symptoms of Magnesium Deficiency

Achy muscles
Anxiety
Fatigue
Sleep disorders
Irritability
Insomnia
Low blood pressure

Eat It

There are many foods to incorporate into your diet to increase your magnesium.

Dark chocolate
Dark leafy greens
Nuts
Seeds
Fish
Bananas
Beans
Yogurt

Soak In It

Soaking in epsom salts is a great option to draw toxins out of the body, soothe the nervous system, reduce muscle aches and pain from magnesium deficiency or exercise, and reduce stress. Have fun with it! Add essential oils for more benefits or for aroma.

Supplement With It

Of course, there’s always the option to take a daily magnesium supplement. Speak with your doctor about the appropriate dosage for you.

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Get Control Of Meal Preparation By Prepping Ahead

Posted on April 5, 2015January 8, 2020 by Lisa Hopp

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.

Foam Rolling For Pain Reduction

Posted on April 4, 2015January 8, 2020 by Lisa Hopp

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.

Organize Your Finances In Three Steps

Posted on September 1, 2014January 8, 2020 by Lisa Hopp

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

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

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.

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.