Can’t Cook, Won’t Cook

For anyone who loves cooking, it is hard to process that some people just don't like it so much. Until you remember that because of your love of cooking, your sink and drying rack are forever full! It's Workplace Wellbeing Day this Friday (March 31st), and we think that if you are going to take up any lasting health habits this week, food preparation is one of them. You can't out train a bad diet! Being able to cook for yourself is a vital lifeskill. Read below to see how you can turn this chore into something enjoyable and beneficial to your everyday life and health.

Yes at the start, cooking takes effort. And that’s not just the healthy stuff. Anything outside of throwing something into a microwave or oven means a little bit of work is required. But, the satisfaction of mastering even the most simple of meals is something which is comparable to little else. Being able to cook for yourself is one of the most valuable life skills you will ever develop.  It means that you can control your intake, eat what YOU want to eat, and adjust your diet if or when necessary. It is empowering.  Many look at food preparation as if it is a chore, and this is just not the case.  If you are really against cooking, have a look at the points below, hopefully they will alleviate some of the barriers.

Learning the skill

If you can’t afford to go to cooking classes or don’t have access, thank goodness for Youtube!! There are literally over 900,000 videos on how to slice a pepper. . . . never mind all of the 3 ingredient, 5 minute, easy peasy recipes that are available to suit every pocket and taste bud.

Read

So many people just don’t read instructions or recipes. Before you attempt a new recipe, thoroughly read the list of ingredients and method so that any nasty surprises are avoided. By doing this, you can decide on whether it is within your skill range and time allowance. Don’t set yourself up for failure by not knowing what you are doing.

Preparation

Make sure you have all of the ingredients together in view before you turn on an oven or hob. There is nothing like a hot pan and a missing ingredient to cite panic.  If the recipe says 1 diced onion, dice the onion before you turn on any heat and leave to the side so it can be quickly and conveniently added to your recipe.

Click here to book a free one on one expert consultation with Full Health Medical

Time

At the start, you do need to allocate some time to avoid feeling rushed and under pressure, the last thing you want is to be put off. That 5 minute recipe might take you 10, 15, or even 20 minutes and that’s ok. It is frustrating to do something you are not very good at (yet), and you need to give yourself a break.

Also remember you take the time to sit and watch a television soap, or to go on social media . The same time allocation and attention should be given to making sure your body is receiving its proper nutrition. You deserve it!

Likes and dislikes

Before you go crazy trying all sorts of different things, start with the most basic skills using ingredients you have eaten before and know you like (or kind of like. . . .). It is important to include as much variety in your diet as you can, but it is also important to learn to walk before you run. There is no point in trying to master a complicated recipe when you don’t even know if you are going to be able to eat it.

If you are particularly fussy or a plain eater, then it would be good to set up an aim of perhaps trying only 1 or 2 new foods each week.  Research ways it can be cooked, or better still pair it with something that you like. If you don’t really like it the first time, don’t totally dismiss it. Try cutting down to only small amounts regularly, and you may build up a tolerance or even a liking for it. This is especially important if your dislike for vegetables is causing you to consume less than the recommended minimum of 5 portions per day.

Bring the heat

So many foods are ruined by overcooking because people are so terrified of their food being undercooked. The more cooked your food is, the more nutrients disappear.  Vegetables are not meant to be baby food consistency for adults, and don’t even get me started on “very well done” steaks! Don’t be afraid to cut open a chicken breast if you aren’t sure. For beginners who are uneasy, it might be easier to cook using chopped meat such as in stir fries, or a lean mince.  Pay attention to the temperatures stated, and phrases like “high”, “medium” or “low” heat when using the hob.

Doing the dishes

Get over it! No one loves cleaning up, but it’s part of the package.  If you have just had a huge meal and are feeling lazy, of course you are not going to feel like cleaning up, but unfortunately it has to be done eventually! If this really bothers you, there are lots of “One Pot Wonder” recipes available. Batch cook so you only have to do one big clean up for the week. Put on some music, make a cup of tea or coffee, and just get it done. If you have a few minutes while something is being brought to a boil or simmering, start the process by getting the chopping board and a few utensils out of the way. Leave stubborn pots to soak, or if you are going to have nothing to do later or in the morning, they can wait. Don’t let your dislike of the clean up stop you from preparing proper meals for yourself or your family.

And finally. . . . . it’s just good for you

Being able to prepare a meal using some fresh ingredients is one of the best things you can do for your health, or your family’s health.  Most debilitating non communicable diseases such as heart diseases and cancers are influenced by diet, and can be prevented and/or treated with the same. Don’t underestimate how important it is to know how to nourish your body properly.  Talk to your GP about getting a check up, which can help you to figure out what exactly your body needs.

We are turning Workplace Wellbeing Day into Workplace Wellbeing Week at Full Health Medical! For all of this week, we are offering FREE CONSULTATIONS to employers and HR managers who want to improve the health status of their workforce. Email us on wellness@fullhealthmedical.com and one of our experts will arrange a virtual meeting a time which is convenient for you!

Why would I get health checks for my employees?

As Workplace Wellbeing Day is later this week on May 31st, we are sharing important information with employers on how to keep their staff healthy and present at work. Absenteeism costs small businesses in Ireland about €490 million per year according to the Small Firms Association (SFA). This applies to businesses with a sick pay scheme in place. However, when the added costs of replacing staff, overtime,  loss of productivity and the time spent managing the absence are taken into consideration, Alan Sherlock (SFA Executive) estimates that costs are higher. Overall annually, 11 million days are lost at a cost of €1.5 billion according to the same SFA report released in 2015.

“Back pain / injury and anxiety / depression are the most commonly cited reasons for absence on medical certs”, stated Mr Sherlock. “Employers should ensure that they are fulfilling their duty of care to their employees by including manual handling and mental health when conducting risk assessments as part of their review of their health and safety statements.”

Click here to book a free one on one expert consultation with Full Health Medical

The cost to the workforce and to the employee when taking time off work can be an unexpected financial challenge. One of the most important benefits of regular health checks is that the sudden absence of an employee is prevented, as they have been forewarned about a potential health problem and both the employer and employee have had adequate time to take necessary action. Essentially, the problem was solved before it really began.

The above maladies mentioned by Alan Sherlock among many others are often preventable, not just through standard health and safety procedures but by health and wellness initiatives within an organisation. But where to start? A form of needs assessment (which is the pillar to any health and wellbeing programme) is an employee health check. The data collected reflects the overall health of the workforce, and can initiate a targeted programme aimed at the specific health concerns of the group.  This combined with employee feedback creates a recipe for a successful health and wellbeing campaign.

If your staff work normal office hours, there is a good chance that they would need to take time off in order to attend a medical appointment. Also, even if they had the time, expensive GP fees in Ireland are often a deterrent. Your staff being healthy is beneficial to you because it means they take less sick days and are more productive at work. Why not facilitate them by helping them out with their health and in return gain a healthier workforce, and a caring organisational reputation?

In 2015, former Minister for Health Leo Varadkar was involved in a campaign to develop Healthy Workplace policies for the public sector. The Health and Wellbeing Bill signed off at Cabinet requires public service employers to develop a ‘healthy workplace’ policy to promote the physical, mental and social wellbeing of employees. Dependant on the specific requirements of each workplace, options for health initiatives include

• Promoting ‘Active Travel’ – switching to smarter ways of travelling to and during work, by foot, by bike, by public transport or through car sharing;

• Setting up walking , running or other activity and exercise groups;

• Healthy eating options in staff canteens – making the ‘healthy choice the easy choice’;

• Smoking cessation programmes and making campuses smoke free zones;

• Supporting positive mental health and wellbeing by encouraging employees to deal with stress, personal difficulties and to seek help when necessary.

Workplace health promotion is a fast growing business strategy, with many businesses in Ireland now claiming to have some form of a health and wellness programme, and many are thinking about starting one. “Everyone else is doing it” may not be a driver in convincing employers that wellness in business is something worth pursuing, however it should be. You don’t want your organisation standing out for the wrong reason. Make your business attractive to new potential employees, or more importantly, the staff you already have. These are your biggest asset.

According to a national survey done last year, in which 996 employees took part, it was found that 69% of employees are more likely to stay longer with employers who show an interest in their health and wellbeing. What is possibly more revealing is that half would consider leaving employers who don’t.

We are turning Workplace Wellbeing Day into Workplace Wellbeing Week at Full Health Medical! For all of this week, we are offering FREE CONSULTATIONS to employers and HR managers who want to improve the health status of their workforce. Email us on wellness@fullhealthmedical.com and one of our experts will arrange a virtual meeting a time which is convenient for you!

Ways to Sneak Exercise into your Work Day

What better way to exercise than to do it in a way you barely notice?? The World Health Organisation recommends that we should be active for 30 minutes daily or 150 minutes per week.  For those who, like me, are sitting at desks or even spending a lot of time on the road, numbers like these can feel very difficult to achieve.  Plus as we all know its not as simple as just going out and being active just like that. For some people, they need to travel to find an area to walk or run in comfort, which not everyone has the extra time for in their busy lives. 

For the purpose of this blog and Workplace Wellbeing Day which is happening on March 31^st, I’m going to share some ideas with you that involve getting those extra few minutes or steps in during your working day. 

Click here to book a free one on one expert consultation with Full Health Medical

1.  Don’t get on/off at the stop closest to your workplace or home: Take a few extra minutes in the evening by not getting off at the most convenient stop. If you drive to work, park further away from the entrance. That is if you’re not running late!

2.   Take the stairs: A great habit to get into. Much like parking as close to the door as possible, we always pick the easier option, foregoing the healthier choice if an easier alternative is presented.

3.   Deliver messages personally: Instead of emailing someone to tell them you have received their post, take a walk over to their desk or office. It will help you get your steps in, provide you with additional opportunities to communicate with your colleagues, and give you a much needed break from your office chair.

4.   Walking meetings: If there are only a few of you that need to meet and there is not a necessity for laptops or equipment, why not take a walking meeting? Get some fresh air, grab a takeaway tea or coffee.

5.   Walking Phonecalls: Spend a lot of time on the phone for work? If you can walk around while on the phone, brilliant. Even pacing around your office is better than remaining seated. If your call lasts 15 minutes, that’s a 15 minute walk that you’ve just taken.

6.  Take standing, walking and/or stretching breaks: This can be vital to your posture, as well as motivation and mindset.

7.   If you’re a bit more used to physical activity and need something more challenging: There are exercises that you can do while sitting at your desk if you are finding it hard to get away, however I think that it is always beneficial to get an occasional standing or walking break to completely separate yourself from your desk.

• Flex or tighten your abs and hold for 30 seconds. Release, and repeat 10 times.
• Squeeze your glutes and hold for 30 seconds. Release, and repeat 10 times.
• Buy a hand gripper and use it at your desk to work out your forearms and hands.

Most smartphones have a pedometer already installed within their health app. Use this to track your progress and see how much you can fit in to your day. Challenge yourself! At the beginning it might only be about taking 5,000 steps. You can build towards your workplace activity goals by starting small and seeing what you can manage.

We are turning Workplace Wellbeing Day into Workplace Wellbeing Week at Full Health Medical! For all of this week, we are offering FREE CONSULTATIONS to employers and HR managers who want to improve the health status of their workforce. Email us on wellness@fullhealthmedical.com and one of our experts will arrange a virtual meeting a time which is convenient for you!

National Workplace Wellbeing Day – 31st of March 2017

We are very excited about Workplace Wellbeing Day 2017!  This is the third year of the event. It is a day which encompasses much of what our ethos at Full Health Medical is about, which is keeping all employees healthy in and out of the workplace.

Keep reading below to see how Full Health Medical are turning Workplace Wellness Day into a Workplace Wellness Week!

FDI (Food and Drink Ireland) run a number of campaigns on the day. The Lunchtime Mile, some discounts thanks to a partnership with Ireland Active and an awards ceremony recognising the health accomplishments of businesses of all sizes. Large and small companies across the country are encouraged to participate in the event, which aims to improve employee health through promoting better nutrition and physical activity.

Many employees spend a third of their day 5 days per week at work, making it an excellent opportunity and location to promote healthy behaviours.  Not only is it beneficial for employees who can be facilitated within their work day, it is advantageous for employers who can gain a healthier, more alert workforce.

The European Network for Workplace Health Promotion has defined workplace health promotion as the ''combined efforts of employers, employees and society to improve the health and well-being of people at work''.

According to the World Health Organisation, there are many benefits of workforce health promotion to the employee and the organisation .

Benefits of Workforce Health Promotion

To the organisation	To the employee
A well managed health and safety programme	A safe and healthy work environment
A positive and caring image	Enhanced self-esteem
Improved staff morale	Reduced stress
Reduced staff turnover	Improved morale
Reduced absenteeism	Increased job satisfaction
Increased productivity	Increased skills for health protection
Reduced health care/insurance costs	Improved health
Reduced risk of fines and litigation	Improved sense of well-being

Source:  World Health Organisation

Click here to book a free one on one expert consultation with Full Health Medical

There are many simple ways in which workplaces can become healthier, as long as it is relevant to that particular workforce. Workplace health initiatives can be as simple as banning biscuits or making sure everyone has taken a sufficient break. They can be as sophisticated as establishing wellness champions within the workforce and running events and competitions. The first thing to do when planning a workplace health initiative is to conduct some form of a needs assessment. If your office only contains 10 people, this can be done in a group discussion or sending an email to look for suggestions. A larger organisation could use a survey, asking employees about their current feelings on their health and what suggestions they may have to improve employee health.

Health checks can determine the physical and mental wellbeing of employees in a professional medical setting, with individual reports giving employees the reigns to their own health and aggregated group reports giving the employer a detailed overview of their workforce.  Basing workplace health promotion initiatives on  solid data plus the input of employees is a strategy for success. After that, it’s about finding what works for you!

This week, in the spirit of Workplace Wellbeing Day, we will be pushing out some information on the blog of our website www.fullhealthmedical.com on how you can keep yourself and/or your colleagues healthy. We will be outlining some once off events and some smaller lifestyle changes which we hope you will develop into healthy habits.  Keep an eye on our blog and social media to gain some helpful health information!

If you need some help deciding on what kind of workplace health promoting initiatives are right for you and your organisation, contact Full Health Medical to talk to one of our support team.

We are turning Workplace Wellbeing Day into Workplace Wellbeing Week at Full Health Medical! For all of this week, we are offering FREE CONSULTATIONS to employers and HR managers who want to improve the health status of their workforce. Email us on wellness@fullhealthmedical.com and one of our experts will arrange a virtual meeting a time which is convenient for you!