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Healthy eating for lunch to work. Food in the office

How To Stay Healthy At Work

Sometimes it can be difficult to stay healthy at work especially if your colleagues aren’t jumping on the healthy band wagon too. Check out these tips to help you keep on track even when things get stressful.

Keep a bottle of water near you

Try and keep a bottle of water near you throughout the day so that it is always in sight for you to sip on. You could also make hydration goals to ensure that you do drink enough throughout the day, e.g. half the bottle by lunch time.If you really don’t like plain water try adding a slice of lemon or lime for extra flavour.

Get out of your seat

If you work at a desk or spend a long time driving then try and get out of your seat as much as possible. On your lunch hour walk to the furthest away store if you’re buying lunch or simply make time to go for a 20 minute walk each day, the distance will eventually add up and you will also notice you are fitter and able to clock up a greater distance in the same time before long!

Keep healthy snacks near by

Some times when you’re having a stressful day the first thing you want to reach for is a chocolate bar or some sweets to help get you through. These will only give you a short-term sugar boost and you will be quickly looking for another boost. Instead keep some fruit or nuts nearby where you are working that way if you feel tempted they will be there for a quick fix and you to stick with healthy options.

Exercise to work

If you struggle to fit in going to the gym before or after work then use your journey to and from as a form of exercise. You could walk or cycle or if you have to drive in park your car as far away as possible.

For more information on healthy lifestyle tips follow us on Twitter: @OneYouHaringey 

Closeup runner feet running outdoors on the green grass.

Fun ways to get healthy by walking

Walking is a simple, free and effective way of staying healthy and getting active. Walking is ideal for people of all ages and fitness levels and it has been proven to reduce the risk of chronic illnesses such as heart disease, some cancers and type 2 diabetes.

  • Before you start make sure you have some comfortable shoes that you can walk in. There is nothing worse than setting off on your walk and realising the shoes you are wearing are going to give you a blister.
  • Pace yourself – the great thing about walking is that you can do it at a speed that suits you.
  • Don’t forget to do a few gentle stretches after a long walk.

If you find yourself getting fed up with the same walking routine why not mix it up and joining a walking group to help keep you motivated. This is a great way to meet new people, get involved in your community and maintain a healthy lifestyle.

There are plenty of ways in which you can add a walk into your everyday routine, regardless of how busy you are.

Office Worker

  • Get off the tube or bus before you need to and walk the rest of the journey.
  • If you drive to work, park further away.

Over 65

  • Try and be as active as you can around the house, by doing housework, cooking or even walking while on the phone.
  • Find your local walking group.

Busy Parents

  • If you can walk your children to and from school.
  • Set some time aside in your busy schedule for some exercise. Even if you have to split this up throughout the day.

Disabled People

  • Try exercises such as yoga or Pilates as these can be adapted to suit the needs of people with different types of disabilities.
  • Swimming is great as the water gives extra support to your body and reduces any strain on your joints.

Tracking how many steps you are taking a day has never been easier. However, One You’s app, Active 10 will help support you by not only tracking how long you have walked for but also how briskly. Active 10 is specifically designed to demonstrate your walking within 10 minute chunks making it easier and less intimidating to get active. The app is free to download and is available on android and IPhone.

Source – nhs.com

Traditional oatmeal bowl topped with strawberries and blueberries

Don’t Have Time For Breakfast?

A lot of people skip breakfast for many reasons, whether it’s because you don’t have time, you think it’ll help you lose weight or you’re simply not a breakfast person. But the problem is that breakfast is an important part of a healthy diet, giving you the energy you need to begin the day. It plays an important part in weight management as it kick starts your metabolism each morning and therefore can help you to lose weight.

Here are some breakfast ideas to get you going and to help you get into the habit of eating in the morning.

Timing

If you find yourself rushing around every morning with breakfast being the last thing on your mind then try to make something you can either prepare the night before or quickly first thing so you can take it with you to eat at work or on the go. Adding some fruit – fresh, frozen or tinned (remember in natural juice thought not syrup!) to some yogurt and oats or other cereal can be a really quick and easy option, plus it can be easily transported if you need to eat on the go or at work.

Energy

If you are put off by breakfast because it simply doesn’t keep you full until lunch time then try and have a breakfast that is higher in protein. Try having scrambled egg on wholemeal toast or a wholemeal bagel with a littlepeanut butter and banana, both with keep you fuller for longer and are healthy options. Don’t forget though – it is fine to have a mid-morning snack as long as you choose wisely.

Weight loss

It is a myth that skipping breakfast will help you to lose weight by saving calories, in fact it often means you’re more likely to eat more when you do  next eat and choose less healthy foods because you’re starving. If you want to lose weight healthily breakfast is an important part of the process, you just need to eat the right foods. Try some different breakfast options such as poached eggs on whole meal muffins or porridge where you can add your own fruit and nuts to keep the taste interesting.

For more information on healthy lifestyle tips follow us on Twitter: @OneYouHaringey 

Healthy food. Vegetables and fruit on a rustic table, top view, free copy space

5 A Day On A Budget

People tend to think that fruit and vegetables are expensive which often leads to buying frozen meals. Eating your 5 a day doesn’t have to break the bank, here are a few easy tips on how you can budget and still get the daily goodness you need.

The market

If you have a local market near you use it! Fruit and vegetables are often a lot cheaper from your local market stalls and can be bought individually or in bulk.

Snack wisely

On your lunch buy an apple and banana instead of reaching for crisps and chocolate. It’ll be a lot cheaper and that’s already 2 of your 5 a day. You can buy a bag of satsuma’s or apples for less than a  £1 and both would last you for at least 5 lunch snacks.

Buy frozen

The benefits of frozen vegetables are that they don’t go out of date so there is no need to worry about wasting money by throwing fresh produce away. You can still get your 5 a day from frozen veg such as peas and it’s a lot cheaper too. In fact most frozen fruit and vegetable has a higher vitamin content than fresh products as the goodness is retained better. If your vegetables are going out of date then cook them into a dish that can be frozen such as a stew or a curry.

Tins count too

It’s quite surprising what you can find your 5 a day in. If you make a pasta sauce using a tin of chopped tomatoes that contributes to your 5 a day, if you make a chilli using red kidney beans that too counts towards your 5 a day. Tins of veg can be as cheap as 30p as well so try and base your meals on recipes where you can easily incorporate different kinds of fruit and vegetables.

For more healthy tips and support sign up and follow us on Twitter: @OneYouHaringey 

Close-up of hands of young people joined in a circle

How To Be Active Without Going To The Gym

Not everyone likes the gym and nor does everyone have the time or money to go to the gym but you can still lead an active lifestyle in other ways!

Cleaning

Not that this is anyone’s top choice of activity, but once a week give your house a proper spring clean as it can be a good work out and added bonus is that you’ll get all the cleaning done!

Dancing

Put some of your favourite music on at home and dance around for an hour, dancing is an exercise that is fun and still burns calories.

Gardening

Gardening is a good work out because you get to be outside which can help us absorb a little more Vitamin D Mowing the lawn, raking leaves, potting plants and weeding is sure to help you burn calories without really noticing.

Walk with a friend

Instead of inviting a friend for a drink or a coffee why not organise social walks with your friends a few evenings a week? That way you get to be social and burn calories at the same time!

For more information on healthy lifestyle tips follow us on Twitter: @OneYouHaringey 

Diet--Scales

Haringey – How Are You?

This week marks the launch of a new health campaign that is asking Haringey people – ‘How are you?’.

One You Haringey – Haringey’s free healthy lifestyle service, is encouraging residents to assess their health, and think about how they can improve it.

With Christmas festivities out the way, many people will be starting to think about their resolutions and how they can be healthier in 2018.

One You Haringey’s range of services can help residents make small but meaningful steps to a happier and healthier lifestyle. The free programme helps people to manage their weight, become smoke free, drink less, and move more.

This January, to support people with some of the most popular New Year’s Resolutions, the service is particularly focusing on its ‘Move More’ and ‘Be Smoke Free’ services.

Haringey residents who want to increase their physical exercise can benefit from completely free physical activity sessions which take place in green spaces and fitness centres across the borough.

Anyone wanting to kick the habit will be given free access to sessions with an expert adviser who can provide the right support to help people stop smoking – including, if required, Nicotine Replacement Therapy.

If you are a Haringey resident and would like to find out more about the ways which you can improve your health, visit oneyouharingey.org or call the One You Haringey team on 020 8885 9095 to check out the classes and programmes that are available to you.

You can also take part in the ‘How are you’ quiz to receive a personalised health score and find out what you can do in 2018 to improve your health.

What are the benefits of stopping smoking?

  • 20 minutes after you quit there will be a drop in your heart rate
  • 2 hours after you quit your blood pressure levels will return to normal
  • 12 hours after you quit there are decreased levels of CO in your body
  • 48 hours after you quit there is an improvement in your smell and taste
  • 2 to 3 weeks after you quit you will be able to exercise with ease
  • 1 to 9 months after you quit you will notice decreased coughing and shortness of breath
  • 1 year after you quit you have a reduced risk of heart disease
  • 5 years after you quit you have a reduced risk of stroke
  • 10 years after you quit you have a reduced risk of lung cancer