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September 12, 2018

Tips for a Healthy Workday

No matter your age, I bet you can relate when I say adulting isn’t always easy. Commuting in traffic, staying motivated at work, or running around chasing kids and doing house work can get exhausting.

So exhausting that we often throw our healthy habits out the window because we are just too busy.

Even though I’m currently working from home and coffee shops, this is often my reality, too.

Which is why I’ve partnered with an amazing coworking space, Industrious, to bring you my top tips for a healthy workday.

Find the right space

Some of you will have much more flexibility when it comes to your workspace than others. No matter what your work situation is, I want you to focus on what you can control in your environment and brainstorm how to improve it.

First thing to think about it your desk – is it piled high with stacks of to-do’s that stress you out? Are you constantly searching for that thing you swear you just saw? Do you feel inspired or stressed when you sit down to do work?

I suggest removing everything from your desk and carefully adding pieces back only if they fall in to one of two categories: inspiration or efficiency.

For example, I have a small platter with inspirational items on it (candles, crystals, palo santo) that I use on a daily basis. I also have a stack of notebooks, my planner, and a coaster for my coffee mug to make my work more efficient (and less messy).

Customize your desk and work area to fit your personality and work flow by adding organization systems, indoor plants, or tokens from loved ones. These small changes will make a big difference in your work.

Having a clean and uncluttered office helps me have a healthy workday | Jenna Bee Nutrition

If you work from home or run your own business, you have a lot more flexibility when choosing your workspace. I currently do most of my work from my home office and the occasional coffee shop, but I am searching for the perfect coworking space.

I recently discovered Industrious, a coworking space with locations nationwide. They are opening their downtown Portland location next week on September 17th and I am so excited to check it out!

As a solopreneur, I find myself craving getting out of the house and making connections. I love being around other people, plus the included perks (free coffee, happy hours, and workshops) with Industrious are an extra bonus!

If you’re on the lookout for a coworking or shared office space, Industrious might be in your area – and if you’re in Portland, maybe I’ll see you there!

Healthy snacks

Blood sugar crashes are likely the biggest culprit behind your lack in energy and motivation while working. There is a ton of information out there about whether we should or shouldn’t snack and that’s because it’s not a black-and-white topic.

Here’s the deal: if you are experiencing low energy, lack of focus, dizziness, irritability (a.k.a. hanger) along with stomach growls and hunger pangs – a snack is likely what you need.

This boost in energy will give your brain and body the fuel it needs to clean up that inbox, finish a project, or fold yet another load of laundry.

An awesome perk of Industrious is complimentary healthy breakfast and snack options on a daily basis + fresh fruit water twice a week! When I’m at home or on the run, my go-to snacks during a busy workday are:

-TRAIL MIX | the perfect mix of sweet + salty (I make my own and add dark chocolate chips). Head to the bulk section of your grocery store to see the selection or experiment making your own!

-HUMMUS | this is one of my favorites because there is so much variety and it pairs well with nearly everything! I enjoy dipping crackers, carrots, bell peppers, pretzels, cucumbers, and more into a creamy batch of hummus. It’s packed with fat, fiber, and protein to give you sustained energy to carry you through dinner.

-ENERGY BITES | these little no-bake balls of energy are all the rage right now, and for good reason! The flavor combinations are endless and can easily be made in big batches and brought to work. Try my autumn inspired recipe below!

These flavorful bites make a great breakfast or on-the-go snack for a busy workday | Jenna Bee Nutrition

Pumpkin Pecan Energy Bites

Gluten-free     |      Dairy-free

Makes 10-12 bites

Prep time: 25 minutes

Ingredients:

-½ cup pecans

-½ cup coconut flour

-¼ cup pumpkin puree

-2 tablespoons coconut oil

-¼ cup almond butter

-4 dates, pitted

-1 teaspoon pumpkin pie spice

-¼ teaspoon salt

-Cinnamon, for dusting

Directions:

-Add pecans to a food processor and pulse until finely chopped. Transfer half to a large plate and set aside.

-Add coconut flour, pumpkin, coconut oil, almond butter, dates, pumpkin pie spice, and salt to the food processor and run until a thick dough forms. Scrape down the sides with a rubber spatula when needed. If the dough is a bit too dry, add 1-2 tablespoons of water and mix again until a slightly sticky dough forms.

-Use a spoon to remove dough and roll into 1-1/2 inch balls. Roll each ball in the chopped pecans. Lightly dust with cinnamon and refrigerate for 10 minutes before serving. Store leftovers in the fridge in an airtight container for 3-4 days.

Move when you can

I notice a huge difference in my productivity if I sit for too long. My muscles become sore, I feel a dip in energy, and want to lay down at the end of the day despite being on my butt!

According to Mayo Clinic, prolonged periods of sitting can increase risk of cardiovascular disease and cancer. The research is clear that we need to move our bodies more and sit less.

4 tips to add movement to your healthy workday | Jenna Bee Nutrition

I recently switched to a sit-to-stand desk from Ikea and love the ability to easily shift my desk to stand while I work.

Another fun feature about Industrious is the wellness room! This is an open space dedicated to all things wellness – I know I’ll be using it to meditate, stretch, and jump around the get the blood flowing.

I hope you enjoyed my top tips for a healthy workday! When I take the time to implement these into my routine, I notice a huge difference in my focus and energy levels.

I’d love to hear from you – what healthy habits help you have a better workday? Leave a comment below!

P.S. If Industrious sounds like a good fit for you, head here to schedule a tour at the Portland location open September 17th!

 

  1. Sunny Crowley

    September 13th, 2018 at 2:44 pm

    Nice Blog Jenna! Your pumpkin butes recipe looks yummy! Wish.I could click a download or print button to make them. Am I missing something??

  2. jennaradomski

    September 13th, 2018 at 6:51 pm

    Hi Sunny,

    Thank you!! No you’re not missing anything – that is a feature that I am working on adding 🙂 Thank you for the feedback and I’d love to hear if you make the bites!

    With love,
    Jenna Bee

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