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Health & Fitness

Deskercise and other easy office health hacks

614now Staff

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For a lot of us, “manual labor” is not in our 9am- 5pm vocab. Instead, our desk chairs see a lot of our behinds and the only thing our upper bodies suffer from is the occasional carpal tunnel ping. Having a desk job in an air conditioned office is fantastic but our bodies aren’t getting any stronger when we’re sitting idly of hours on end.

Short of running suicides on your lunch break, here are a few best practices for staying healthy during your day job:

Add a straw: It may seem minor but adding a straw to your drinking vessel is a sneaky way to consume more water throughout the day. Picking up your glass and tiling back for a drink can actually deter you from hydrating yourself. With the straw, all you have to do is put the bottle in front of your keyboard, lean forward, and wah-lah, subconscious drinking 9am- 5pm.

Nix the elevator: The tallest building in Columbus is the Rhodes Tower with 41 floors. We don’t encourage you to take all 41 by stairs but stepping a couple flights won’t kill you. In fact, an early morning adrenaline rush like that could be your ticket to endorphins that keep your energy up the rest of the day. Two flights of stairs is no Brazilian butt workout but hey, it’s a start.

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PACK: Reclaim control over what goes into your body. Wake up a few minute early to prepare yourself a lunch free of sugar condiments, crispy casings, and other processed what-cha-ma-call-its.

Limit snacking: If you’re anything like us, you’ll keep chowing on food if it sits in front of you. Instead of bringing the whole bag of pistachios, bring only a small bagful. That way you can smash your hunger without the possibility of overeating.

+ yoga ball: Not only are yoga balls more fun than boring desk chairs, they’re also better for your physique. Because you’re constantly keeping your balance on the bouncy orb, your core gets a ton of work. Remember to focus on your posture though; without a back, you may be inclined to slouch. For pros, try extending one leg straight out to work each oblique and hamstring.

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Health & Fitness

Truth or Trend: Does “detox water” really work?

Becca Kirian RD, LD, CNSC

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Water, H20, aqua: the most basic of necessities for human life. Water is a vital part of many bodily functions, including removal of waste products, but can we make water even “better” for us as a “detox water?"

Simple answer: no.

https://www.instagram.com/p/B1F2t7Vg91U/?igshid=9icqe17xmslg

H20, i.e. two hydrogen atoms connected to an oxygen atom, is the chemical identity of water. This specific formation is what separates it from other molecules, and makes it the most vital substance to human existence.

Soaking things in your water like ginger, cinnamon, or cucumbers can alter the taste but will not chemically alter the structure. Water infusions like the ones listed in the post above can taste great, but water is still H20 and will function as such.

That being said, water infusions are not bad; in fact if you’re struggling to meet your daily intake, water infusions are often an idea I suggest to patients and clients. Mixing up the flavors can bring water can elevate the flavor, making it easier to drink throughout the day!

Take-away: Don’t let social media tell you water can be changed to a magical detox; water is already an amazing life giving drink. Instead, use social media for inspiration for trying a new tasty drink that might help you get the adequate hydration you’ve been struggling to get!

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Health & Fitness

Truth or Trend: 30 Day Challenges

Becca Kirian RD, LD, CNSC

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@DietBetch, a popular Instagram account with over 213k followers, tends to post memes that subtly poking fun at our diet culture. But recently, I was disappointed to see a post about a "30 Day Challenge" that reinforces the unhealthy, fad diet-obsessed world we live in.

This "30 Day Challenge" prohibits participants from consuming foods that many people often associate with being “unhealthy” like soda, candy, and doughnuts.

As a dietitian, I’m not going to disagree that the foods listed do tend to be higher in nutrients of concerns—like added sugars and salt, and overall calories—but, I absolutely believe they can be part of a balanced diet.

By completely removing foods from the diet with a 30 Day Challenge like this, one will simply think, “No…for this month." This purge-style challenge won't teach healthy sustainable eating habits like intuitive eating or portion control.

Take-away: Instead of tagging a friend for a restrictive diet challenge that doesn’t set either of you up for long-term success, try implementing a small sustainable change. Maybe instead of going out for fast food every day of the workweek with a friend, you both could try packing once a week and share recipes and meal ideas!

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Health & Fitness

Truth or Trend: “His” vs “Her” portions

Becca Kirian RD, LD, CNSC

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It’s not uncommon to scroll through Instagram and see beautiful plates of food labeled “his” and “hers.” Typically the “his” plate is larger in all portions of proteins, carbohydrates, and fats.

But, this depiction of portioning is inaccurate and can be damaging to the way women satisfy their hunger.

https://www.instagram.com/p/BmBjeBnB5jb/

Gender does not determine the quantity of food people “should” eat. From a science perspective, there are so many variables that affect metabolic rates that are not specific to sex, such as amount of muscle mass, fat mass, location of these deposits, physical activity, and more. 

For example, a very active, self-identified woman with high lean body mass can have significantly higher maintenance caloric needs compared to a more sedentary male identifying person. 

https://www.instagram.com/p/Bxnh7yaFftA/

Take-away: Don’t let social media tell you that gender determines the amount you deserve to eat. Listen to your body and your hunger cues. Fuel your body for what you need!

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