Making life a little more balanced
I’ve let my work life out-weight my personal life. It happens to the best of us.
I’ve noticed my energy levels start to fade in the past few weeks and my training for an upcoming ½ marathon has been less than stellar. Why? Likely due to lack of sleep and not spending enough time on taking care of me. Instead of spending a few hours on Sunday preparing lunches and snack for the week, I’ve been spending the time doing work. This past Sunday, after logging 13.5 miles, I took some time to cook some chicken, steam some veggies, boil some eggs and, well, make brownies – healthy ones of course!
My first goal for the week was to pack and bring my lunch every day this week and so far I am 3 for 3.
My second goal for this week – promote a healthy workplace. We spend 8+ hours per day at work and having a healthy work-life balance includes being healthy at work.
I’ve let my work life out-weight my personal life. It happens to the best of us.
I’ve noticed my energy levels start to fade in the past few weeks and my training for an upcoming ½ marathon has been less than stellar. Why? Likely due to lack of sleep and not spending enough time on taking care of me. Instead of spending a few hours on Sunday preparing lunches and snack for the week, I’ve been spending the time doing work. This past Sunday, after logging 13.5 miles, I took some time to cook some chicken, steam some veggies, boil some eggs and, well, make brownies – healthy ones of course!
My first goal for the week was to pack and bring my lunch every day this week and so far I am 3 for 3.
My second goal for this week – promote a healthy workplace. We spend 8+ hours per day at work and having a healthy work-life balance includes being healthy at work.
Here are my top tips for a healthy workplace:
- Make health a priority in your workplace. Whether you are an employee or the boss of a large company or a one-person operation working out of your home office, include health into your workplace. Some ideas include:
- Address your, your colleagues’ and your employees’ health
- Schedule meals, snack and activity into your day
- Invest in extended health benefits
- Invite guest speakers (like dietitians 🙂
2. Change your work environment to promote health:
- Keep treats out of eyesight
- Only bring in healthy foods (luncheons, etc., see Black Bean Brownies)
- Stock your fridge with healthy options
- For lunch and dinner meetings, choose restaurants with healthy choices
3. Add physical activity to the day
- Take stairs, walk to appointments, bike to work
- Walk to the mail box 2 blocks away instead of dropping mail off in the mail room
- Wake up 10 minutes early and stretch or do yoga
- Go for a walk at lunch or hit the gym
- SCHEDULE IT! Put the physical activity breaks into your daytimer
With holiday season right around the corner, many of you may be dreading the endless supply of goodies left in break rooms and kitchens. This year, try something different! Start a healthy workplace food policy – only healthy versions of your favorite treats! Start with the high-fibre, High-protein version of brownies below.
Black Bean Brownies
Makes 40 servings
Ingredients
| 125 ml | egg whites |
| 2 large egg | whole egg |
| 250 ml | pumpkin, canned |
| 1.5 cups | 2% yogurt, plain |
| 540 ml | black beans, canned, drained , mashed |
| 3/4 cup | honey, or agave nectar |
| 250 ml | cocoa powder, unsweetened |
| 5 ml | baking powder |
| 5 ml | cinnamon, ground |
| 250 ml grated | dark chocolate, 60-80%, or 1 cup >70% cocoa chocolate chips |
| 1 cup | natural peanut butter |
Directions
1. Mix together eggs, black beans, yogurt, agave/honey, pumpkin and vanila. Blend well. 2. Mix flour, cocoa powder, baking soda and cinnamon together. 3. Pour wet ingredients into dry and mix until just combined. 4. Stir in chocolate and peanut butter. 5. Pour into a large baking dish and smooth top. Bake in centre of 350 F oven for about 15-20 minute or until top starts to show cracks. Do not over-cook. 6. Cool, slice and serve.
Nutrient Facts – per 1 serving
| CALORIES (kCal) 121 |
| FAT (g) 6 |
| SATURATED FAT (g) 2.14 |
| TRANS FAT (g) 0 |
| CHOLESTEROL (mg) 12 |
| SODIUM (mg) 46 |
| CARBOHYDRATE (g) 14.08 |
| FIBRE (g) 3.3 |
| SUGARS (g) 7.01 |
| PROTEIN (g) 5.14 |
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