Top Santé Magazine – Fit tip of the month

Featured in Top Santé

Top Santé Magazine   November 2017
Our Founder Julia featured in Top Santé Magazine this month with her fit tip for keeping more active in the workplace during the festive season.  

Team lunches, office parties, chocolate everywhere!… with so many temptations in the workplace, it can be hard to find the time and motivation to exercise in December. Find easy ways to be more active during your working day. Anything that gets your heart beating a little faster will help; An active commute – walk, run or cycle to work. Use your lunch break – organise a workplace fitness class or go for a brisk walk with colleagues.  Take to the stairs – 15 minutes up and down your office stairwell will burn a few extra calories. Or park further away from work – you’ll be amazed how many more steps you’ll achieve.

How healthy is your lunch?

We all know how hard it can be to try and eat well whilst at work. Colleagues’ birthday cakes, office bake-off competitions, team biscuit tins… it can be quite challenging to avoid temptations in the office right? Planning and choosing what to eat for lunch every day can be difficult too.

When thinking about yours and your staffs’ Health and Wellbeing, consider also the importance of healthy eating. What you eat and your diet can affect work performance as well as your health. If you don’t have a well-balanced breakfast, lunch or drink enough water during the day, this can lead to headaches, feeling tired or difficulty concentrating.

Riya Grover - Founder of FeedrWe’re passionate about making workplaces healthier and making it easy for staff to get active during the working week.  Feedr are a business who share our passion and can help your employees to eat well by bringing delicious, healthy food to the office.

We interviewed Feedr Founder, Riya Grover, to find out more about them and her tips for eating more healthily at work.

How did you have the idea for Feedr?
I love eating well and am conscious about what goes into my body, but I know not everyone knows where to find food that is both delicious and really good for you.

The ‘aha’ moment came in late 2015. I saw a line that extended around the block – people were waiting for one of my favourite healthy eateries to open. It dawned on me that preferences have evolved significantly and so many people aspire to eat well. I researched the industry and realised there are so many fantastic food providers with innovative concepts, just waiting to be discovered. So we built Feedr!  Our curated online marketplace bringing together over a hundred healthy, nutritious food and snack vendors for Corporates and individuals to purchase.

How do you choose the vendors you work with?
Healthy Lunch options from Feedr (3)We’re very selective about who we choose to work with. We’re not about cardboard salads and kale-only meals. We find food vendors who have innovative concepts, source high quality produce, strip out bad ingredients and substitute them for healthier ones, cater to varied dietary requirements and have a strong ethos behind their food.

Give us a few examples of the healthy lunch choices you have available?
We’ve hundreds of boxes and buffet options to choose from. I’ve picked just a few examples from vendors; Vita Mojo, Karma Cans and Fork Deli.
Healthy Lunch options from Feedr (4)

  • Spicy turkey meatballs with quinoa, avocado, crispy polenta and a kale salad with a spicy thai dressing 
  • Chicken breast with jewelled cauliflower cous cous, mixed leaf salad and herb dressing
  • Seared salmon with za’atar, tahini and pistachio with a kale and spelt fattoush salad
  • Healthy Lunch options from Feedr (5)Sweet potato Falafels, siracha, yogurt dressing, chickpeas marinated in parsley, coriander, olive oil and lemon zest, dark green leaves blanched.

What are your three top tips for eating more healthily whilst at work?

1) Seek variety and ensure balance. Try to fill your week with a range of nutritious foods.

2) Keep healthy snacks at your desk like dried fruit, almonds, carrot sticks or apple with nut butter. Small snacks through the day help you keep focused and avoid you binging on junk food.


3) Plan – it’s not always easy to find healthy meals near your office. Plan ahead by bringing healthy leftovers from home. You can also sign up to Feedr’s Daily Menus .

Find out more about Feedr at www.teamfeedr.com.
We’ve got special offer for you too… Use the code “FEEDR15” to get £15 off a corporate catering order, or £15 off a credit pack of meals for individuals using Daily Menus. 

As well as offering healthy lunches and catering for meetings, another great way to promote healthy eating in the workplace is to signpost staff to reliable information. British Heart Foundation and NHS Choices  provide the most up to date and reliable advice and have lots of useful resources on their websites. 

We can support you too and can organise bespoke Health and Wellbeing days for your workplace to include; fitness and physical activity, talks, healthy food and more.  Contact us for more information about how we can help make your workplace healthier.

Ditch the coffee, try stair walking to feel more energised during the working day

CoffeeA new study has shown that taking just 10-minutes to walk up and down stairs may be more effective than caffeine for increasing energy and motivation. Another great reason to get away from your desk and get active during the working day!

Many of us drink coffee, tea or caffeinated energy drinks to keep awake and energised whilst at work. We’re not preaching to stop drinking you’re favourite drinks, but next time you feel the need for a caffeine hit, maybe try the active option instead.

Researchers from the University of Georgia found that sleep-deprived adults who walked up and down stairs at a regular pace for 10 minutes felt more energised and motivated than those who consumed 50mg of caffeine  (roughly a can of diet coke).

The study was recently published in the journal Physiology and Behavior. Study co-author Patrick J. O’Connor, of the Department of Kinesiology at Georgia said;

“Office workers can go outside and walk, but weather can be less than ideal…And a lot of people working in office buildings have access to stairs, so it’s an option to keep some fitness while taking a short break from work.” 

The research involved female college students who reported having chronic sleep deprivation (less than 6.5 hours of sleep each night).  Participants were required to complete tests that assessed their working memory, attention, reaction time, work motivation, and mood states under two separate conditions.

Subjects completed the tests after taking a capsule containing either 50 milligrams of caffeine or a placebo. In the other condition, tests were completed after the participants had walked up and down 30 floors of stairs at a regular pace for around 10 minutes.

The team found that under the stair-walking condition, participants reported greater motivation to work and an increase in energy, compared with those under the caffeine condition.

Next time you feel the need for a coffee to boost your energy... try heading to the office stairwell instead!“We found, in both the caffeine and the placebo conditions, that there was not much change in how they felt, but with exercise they did feel more energetic and vigorous. It was a temporary feeling, felt immediately after the exercise, but with the 50 milligrams of caffeine, we didn’t get as big an effect.” said O’Conner.

O’Connor added that there is still much research to be done, but even a brief bout of stair walking can enhance feelings of energy without reducing cognitive function which is more beneficial than a dose of caffeine when it comes to energy and motivation in the workplace.

So next time you feel the need for that third coffee of the day, try taking some time away from your desk and hit the office stairwell!

 

NICE release new quality standard for Healthy Workplaces

The National Institute for Health and Care Excellence (NICE) have released new quality standards providing advice for employers to help improve staff mental and physical health and wellbeing.National Institute for Health and Care Excellence

Recommendations and rationale from the standards included;

Make health and wellbeing an organisational priority:
Giving a senior manager responsibility for health and wellbeing shows your organisation’s commitment to a healthy working environment. The named manager can then lead on healthy work initiatives and provide line managers and staff with support to improve working conditions. This can benefit both your organisation and your employees by increasing productivity, lowering staff sickness levels and improving job satisfaction and staff retention rates.

Make health and wellbeing a central part of line management roles:
This can help ensure your employees feel valued, content and able to discuss any concerns before they reach a crisis point. This can also improve productivity.

Ensure employees are involved in decision making:
Empowering your employees to be involved in organisational decisions and practices that have a direct impact on them shows that your organisation cares and values their opinions. It can also lead to improved working practices and, in turn, improved job satisfaction, resulting in a more content and healthy workforce as well as higher levels of commitment and productivity.

Read the full NICE Healthy Workplaces Guidelines: Improving employee mental and physical health and wellbeing

Active Lunch Challenge Competition

London Sport

Staff at London Sport get active with a lunchbreak Pilates class

We’re working with London Sport supporting the Active Lunch Challenge offering you the chance to win a lunchtime fitness class at your London office.  

The Prize
One of our fantastic instructors will come along to your workplace to teach one of our classes. All you need is a free meeting room or space in your office and some willing colleagues!

How to enter
1) Pledge to get active and sign up to the Active Lunch Challenge
2) Email us at info@exerciseinthecity.com  to let us know you’ve pledged to get active!
Entries close 28th February 2017. Ts & C’s apply 

Why take part
The Active Lunch Challenge is an 8-week national activity logging challenge taking place from now until the 28th February 2017.
active-lunch-social-media-image
It’s a great and easy way to make an active change to your daily routine.

Activities can be anything that gets your heart rate elevated, makes you feel a little bit warmer and gets your blood pumping.

From a brisk lunch break walk, stretching at your desk, taking the stairs instead of the lift to a fitness class in your office… everything counts.

Visit www.workplacechallenge.org.uk/activelunch
and sign up to the challenge today

Healthy Workplace Charter Awards

Julia Scodie, Exercise in the City -4.jpgA fantastic initiative backed by the London Mayor, the Healthy Workplace Charter provides clear and easy steps for employers to make their workplaces healthier and happier.

Our Founder Julia Scodie was invited to speak at the Awards ceremony held at City Hall last month.
London Healthy Workplace Charter Awards 2016
The ceremony recognised and celebrated organisations dedicated to creating healthier working environments for their staff. It was such an honour to be invited to speak and to meet so many employers who are passionate about their staff Health and Wellbeing.

AHealthy Workplace Awards.jpgbout the London Healthy Workplace Charter
The Charter provides a framework for action to help employers build good practice in health and work in their organisation. It’s essentially a set of standards that organisations must meet in order to receive an official accreditation (and award).

Standards include: Physical activity, healthy eating and mental health and wellbeing. To date over 140 organsations have been accredited with more than 260,000 employees benefitting. The Charter is open to all employers; private, public, big, small and across industries.

Find out more about the Health Workplace Charter and register your interest

Did you know?
Almost 14 million working days a year are lost to sickness absence in London.
An average London firm of 250 employees can lose up to £250,000 a year, or £4,800 per week,
due to sickness absence.

 Physically active workers take 27% fewer sick days than non-physically active counterparts and happier workers are 12% more productive than average, with unhappy workers 10%productive.

The Guardian – Wellbeing at Work

the_guardian-logoThe Guardian Online November 2016
Tips on staying healthy in the Workplace

Our founder Julia featured on the expert panel for this live Q&A.

Continue reading

5 Top Tips for Staying Healthier in the Office this Christmas

Hands up if you find yourself reaching into the box of chocolates generously sent by your suppliers every time you walk past the photocopier?!

Team lunches, office Christmas parties… unless you have the willpower of a saint you may find it hard to say no to all the extra temptations on offer as we near Christmas. ‘Tis the season to be jolly after all, so why not treat yourself?!

Here are 5 simple tips to help you try and stay a little healthier this December (Without us being a complete scrooge… bah humbug!)

Drink plenty of waterStay hydrated
If your alcohol intake has increased this month, stay hydrated. Your morning headache, after the night before, could be a sign of dehydration. Hunger is also a warning sign. So it may feel good to quash the hangover with a greasy breakfast on your way into work, but opt for a glass of water instead! The EFSA recommend* women drink 2L a day, men 2.5L. So keep a bottle of water by your desk and stay hydrated.

Remove temptationChocolate temptation
If the lure of chocolate is more than you can take and you find yourself reaching for a Quality Street every half hour, ask a colleague to move (or even hide!) the tin. Out of sight, out of mind!

Go Veggie
Veggie optionYou’ll be eating plenty of Turkey with all the trimmings over the holiday so maybe cut down a little over the next few weeks. Why not try the Vegetarian (or fish) option at your Christmas Lunch? In general the Veggie option will be lower in saturated fat, and just as tasty!

CoffeeBeware of your morning caffeine boost
If you need an extra caffeine boost to get you through the afternoon opt for a ‘skinny’ or soy Latte. Even better, go for a Filter Coffee or Americano. A Tall Starbucks Latte with whole milk contains 4.8g of saturated fat compared with 0.2g with skimmed milk.** If you’re going for festive… beware that a Tall Eggnog Latte has 14.6g!

Get away from your desk and get active
Brace the cold and use your lunch break to go for a brisk walk or jog.Exercise in your office

We’re offering some great festive themed fitness classes too… so why not get us into your workplace and organise a Pilates, Yoga or other Fitness Class for you and your colleagues? Find out more about our classes.

 

 

References
*Starbucks Beverage Nutritional Values: www.starbucks.co.uk/menu/nutrition
**European Food Safety Authority (EFSA) Dietary Reference Values for Water: www.efsa.europa.eu/en/efsajournal/pub/1459