CANTEEN’s Post

😃 Excited to share 2 personal achievements! 🌟 Last month I averaged more than 10,000 steps a day; and 🌟 This year I’ve lost 11.5kg (after gaining 24kg in the 2 years prior to this year). ❓Why am I sharing this? It’s about trying to balance health/wellbeing, family and work. We need our health and wellbeing to be there for our family and to continue high performance at work without burning out. ✨My Tops Tips 🔑 Consistency is key even if you don’t hit your step goal every day, some days I had 15,000 steps and other days were 5,000 steps. 🥦 Find habits that suit you, I’m not a fan of salad. I don’t like cold food especially in winter, so I’d have my favourite foods but half my serve was cooked broccoli or vegetables. 🍇 I switched dessert for fruit or yogurt. 🍦 Allowed cheat meals occasionally so I wouldn’t keep craving things I missed. I don’t know who needs to hear this, everyone has to start somewhere, take this as your sign to start today 🙌🏼 Have a fantastic weekend! #motivation #wellbeing #HR

Jumpstart your workday by sticking to a morning routine! Even when working from home, getting dressed, eating a healthy breakfast, and setting daily goals can help set a productive tone for the day. Establishing a routine makes it easier to transition into work mode! Share your morning routine in the comments and let’s inspire each other to start the day right! #MorningRoutine #Productivity #WorkFromHome #BechtelCPA #KickstartYourDay

In the hustle of office life, a few tablespoons of Jeyie Peanut Butter by Jeyie Foods have become my secret weapon to rejuvenate my work mode. Not only does it satisfy my hunger, but it also takes care of the nutritional needs that keep me going throughout the day. The next time you find yourself having a bad day at the office, consider reaching for Jeyie Peanut Butter. Let the delightful taste and nutritional goodness lift your soul, turning your workday blues into a productive and positive experience. Embrace the simple pleasure of a spoonful of Jeyie Peanut Butter and watch how it transforms your day. #Leromudyapano

So... I discovered a tip to help you focus during the workday. I was hopelessly bad at this for years when I was younger.    Stay hydrated and eat during the day. That's it. Lol. 😂 That is the tip. Dehydration and hunger can negatively impact focus and concentration. If you stay hydrated and eat healthy meals then you will maintain better energy levels throughout the day. It is so simple yet I failed at it for so long. I would forget to eat or drink water and then crash by the end of the day. Or I would feel sick. Or I would be unfocused and exhausted only to eat fast food towards the end of the day. Or I would live off of coffee. Now, I listen to my body and I meal prep in advance. It has made a huge, positive difference on my productivity. What tips do you have for staying focused during the work day? Thank you to Jack Appleby and Amanda Goetz for inspiring this post. #focus #productivity #productivityimprovement #healthylifestyle #performanceimprovement

I teach employees at companies like Google, Meta, Oracle, SHI International Corp., KellerWilliamsRealtor and more on how to avoid this cycle. Does it sound like someone you know? Share with a coworker and I'll share tips on how to solve your problems in the comments 👇 #corporatewellness #corporatewellnessrd #corporatewellnessdietitian #googledietitian #lunchandlearn #wellness

### **Why Are You Always Tired? The Hidden Impact of Convenience Foods on Your Energy Levels."** “Aaron, just to let you know I’ve been up since 5 and I’ve hardly eaten anything today” My clients first words as she starts her session. Juggling kids and the pressures of senior management, she’s been running on adrenaline all day. First thing that falls by the wayside; food. If food is lucky enough to touch the lips, its whatever she finds in the vending machine or whats left in the canteen. By the time she’s here for her PT session, the energy gauge is at critical. --- But this is not unusual. Busy professionals often rely on quick and convenient foods that are high in processed sugars and unhealthy fats. While these options save time, they drain energy levels, leading to afternoon slumps and reduced productivity. Here’s the thing; MOST don’t associate the ongoing drained feeling on poor food choices. These Quick fixes may save you a bit of time, but spikes blood sugar levels (as a result of high sugar food), cause an initial burst of energy followed by a rapid crash. This cycle leaves you feeling drained and less capable of handling your workday's demands. This is why whenever I have busy professionals and executives as clients I ask them a question, EVEN if they’ve come for weight loss; Do you want a way of eating that helps you work better, or are you content feeling drained at the end of every week? What would your answer be? P.S. In their annual work-related ill health and injury statistics, the health & Safety executive found ****61% of workers say they feel exhausted at the end of most working days. What you eat will have a huge bearing on your ability to use your competences to the demands of work.

Typical Eating Pattern of Many Corporate Employees: ☀ 8:00 AM: Alarm screams, hit snooze. 8:02 AM: Coffee chugs down the hatch 💻 9:00 AM: Rush to the office, breakfast sacrificed for productivity (or maybe just hit snooze a few too many times?). 🍩 11:00 AM: Colleague brings in pastries or a donut, willpower crumbles. 🥗 12:30 PM: Lunchtime! "Healthy" salad guilt-trip. Tiny portion leaves stomach grumbling. 😴 3:00 PM: Energy plummets! Meetings become a struggle, focus fades. 🚘 5:00 PM: Hanger hits hard! Brain fog obscures the drive home, making that rush hour traffic 10x worse. 🥩 6:00 PM: Starving by dinner! Overeating begins leaving you with fullness that feels uncomfortable. 💤 7:00 PM and beyond: Couch potato transformation complete. Productivity replaced by reruns, healthy habits left at the office. Sound familiar? This is EXACTLY what I hear from many corporate and big tech employees. I teach them how to stop this cycle and start feeling confident about food choices in and outside of the office. I want to know, what are your biggest struggles with healthy eating at work? Let's chat in the comments! Nourished By Anne Anne Murray, MS, RDN #corporatewellness #corporatenutritionist #corporatedietitian #workplacewellness #wellnesscoordinator #wellnessworkshop #lunchandlearn #austintexas

The 3 BIGGEST SHIFTS that help my clients break through old patterns and mental conditioning… So that they can get fit and healthier around their demanding schedules as chefs. (number 2 is counterintuitive but it will change how you manage your time) 1️⃣ROUTINES OVER RESULTS When you focus solely on results, you’re likely to throw in the towel if you don’t hit the goal on your first try. Flip the script. Focus on your ROUTINES. Do the simple things. Drink your water, do your walks, hit your protein. Consistently. For an uncomfortably long period. Results will become inevitable. Think of it like mise en place – get the basics right, and the rest will follow. 2️⃣SCHEDULE HEALTH FIRST Most chefs prioritize the kitchen first and leave health and wellness for the time that is left over. It’s a trap. You will skip your workouts if you do it this way. 🗓BLOCK time frames for exercise as if they were reservations at your restaurant as soon as you know your shift schedule. As you progress in your culinary career, there will only be more demands on your time. If you don’t make yourself a priority now, you won’t have the time when your responsibilities are 5x more. Just like you’d never ignore a VIP guest, don’t ignore your own health. 3️⃣LEAN INTO WHAT YOU DON’T KNOW No chef is an island. As you focus on improving your health, you’re going to need help. Trying to figure it all out on your own will take way longer and is a recipe for disaster and frustration. Acknowledging what you don’t know is a superpower. It allows you to call in the people, communities, and strategies you need to turn roadblocks into wins. Just as you collaborate with your team to create a new menu, work with others to achieve your health goals. "You don’t need to reinvent the wheel; just learn from those who have already perfected it.” Thomas Keller

Balancing a 9-5 job with a healthy lifestyle can feel overwhelming, but with a few small changes, it’s possible to prioritize your health even during a busy workweek. Here are some practical tips to help you stay on track: Meal Prep: When you cook dinner on Sunday, make an extra portion to have ready for lunch during the week—one meal, two uses. Move More: Schedule a walk on your calendar, even for just 15 minutes, or take a walking meeting outside. Fresh air and movement are great for productivity and well-being. Hydrate: Keep your water bottle (or two) at your desk to stay hydrated throughout the day. Drinking enough water keeps you energized and reduces cravings. Small steps can make a big difference. Consistency is key and these simple habits will help you build a healthier routine that fits into your workday! #healthytips #healthyliving #weightloss

If you're falling off track every single weekend with your diet... What you're doing isn't working! Don't beat yourself up for falling off track... Instead get CURIOUS as to why this keeps happening. Step outside of yourself for a second and look back on the previous weeks... Have you been being super strict with your diet during the work week? Have you been planning ahead for meals on the weekend? Are you taking into account social events? Have you been stress eating or emotional eating? Is how you've been eating sustainable? When you take note of these things you can begin to find the solution to your problem. Eating to strict during the week? It's time to start being more flexible and inculding foods you normally wouldn't eat on a "diet". It's okay to have pizza, some ice cream, or one of your favorite snacks. It DOES NOT have to be a "cheat day". Instead of having a cheat day allow yourself to eat any food that you really want, but instead just portion control it and account for it in your plan. If you keep having social events or meals out at resturaunts and falling off track it means you just have to plan ahead. Allow yourself to have a couple drinks at the bbq. Order what you want off the menu at the resturaunt, but get a to go box to bring half home for lunch the next day. Look up the menu ahead of time or simply decide what you're going to eat before the event but be realistic! If you're stress eating or emotional eating it's time to tap into your support sytems. Who at work can help you with the project you're working on? Do you need to simply vent to a friend, family member, or schedule in some "me time" to decompress. Your body and mind will get what it's needs one way or the other. So if we are chronically stress out we are going to look for ways to relieve that stress. So often that ends up being food! Instead think of other ways you can destress while also including comfort foods in moderation into your plan. Lastly... Don't beat yourself up for eating more than you planned. You're not restarting... You're just getting back on track! - Nate @fastandswole