Derval O'Rourke: Top tips for work place wellbeing

A huge amount of our time is spent in work and there are lots of ways you can make changes to incorporate into your daily workday to improve your overall health.

This week I’m sharing some of my top tips for workplace wellbeing. Recipe-wise this week it’s my pear, broccoli and walnut salad plus a nourishing lentil soup.

The Department of Health recommends we get 30 minutes of moderate activity on five days of the week or 150 minutes a week in total. This is a great target but if like me you spend quite a lot of time at your desk it can be a bit of a challenge. A sedentary lifestyle, which a lot of us lead due to work commitments, is a risk factor for a whole host of health conditions.

I work with corporate clients and I see that keeping their employees active whilst doing a very sedentary job can be a real challenge. Also staying on track with healthy food can be a difficult task in many workplaces. But the reality is we all need to work towards better health. I spoke to staff at PWC in Dublin recently and I was impressed by the measures they are taking to encourage a healthy workforce. No matter how big or small your workplace is, focusing on making it a healthy space is hugely beneficial.

Here are my top five ways workplace wellness tips:

1) Pick an event like a fun run to complete with your colleagues: When you are trying to balance a busy work schedule, it can be hard to motivate yourself to exercise. I’ve found training with colleagues can make a big difference as you are accountable and have a common goal in mind. Colleagues will often have the same work schedule as you meaning you can organise training sessions before or after work or perhaps on lunch breaks.

2) Try to implement some activity into your commute: Most of us get to work by driving or public transport, but simple things like getting on the bus a stop later or parking further away from the entrance can make a huge difference. It’s something I try to do a lot because taking those 10 minutes each way over five working days is a massive gain.

3) Be on the lookout for ways to put extra activity into your working day: Simple swaps include taking the stairs instead of the lift or aiming to get up from your desk once an hour and move around. What has become really popular with lots of companies is to conduct short meetings standing up so that might be something to consider implementing too.

4) Influence your workplace wellbeing strategy: I deal with corporate clients to give talks on health and wellbeing and one key theme I see is that the vast majority of employers want to empower their staff to be healthier. A healthier workforce is positive for everyone so why not suggest to your boss wellbeing measure that would help you achieve your health goals. Is there an expert you would like to come to your work, maybe a weekly pilates session, or perhaps you would like to see the snacks on offer swapped for more healthy options. Engage with your workplace and be part of the solution.

5) Focus on your food: If you bring your own lunch to work be conscious of what that is. My top tip is to make extra dinner the night before and pack the leftovers for lunch the next day. I like to choose one day a week to eat out for lunch, usually Friday, as this gives me something to look forward to. If you regularly eat at work be aware of your portion sizes and try to load up on the good stuff.

Keeping your office drawer packed with healthy snacks is another great way to stay on track. My go-to options include nut butter and fruit or rice cakes, a few squares of dark chocolate, a pot of natural yoghurt with some berries and seeds or some homemade energy balls.

Fitspiration

www.staffrelayseries.com

Countdown to the @StaffRelayPwC is on, only 6 weeks to go. Register your team today at https://t.co/IfyNxhADlq #Run4alaugh pic.twitter.com/Onu7fxaSgF

— PwC Ireland (@PwCIreland) April 10, 2018

I recently launched this event with PwC and think it’s a great initiative for a staff night out. The idea is to get five members per team running 5km through the gorgeous Phoenix Park. It’s all about participation with workmates and having a laugh which I think is super positive. It’s taking place on May 24 and you can sign up through the website above.

Follow me on Instagram or Facebook for more inspiration to keep you eating healthy and moving daily. Take control of your health with my free 10 food and fitness plan available on www.derval.ie.

Pear and Broccoli Salad with Walnuts

This salad tastes delicious and is packed full of nutrition too. The walnuts are a source of plant base omega 3 fats which are important for heart, brain and joint health. They are also packed with protein and fibre. It’s lovely served with some chicken and a wholemeal pitta bread for lunch.

Serves: 4-6

Prep time: 5 minutes

1 head of broccoli, cut into small florets

1 tin of pears, drained and roughly chopped

1 handful of walnuts

1 tbsp honey

2tbsp natural yoghurt

Combine all ingredients in a bowl and serve.

Green Lentil Soup with Thyme

This is my current go to when it comes to soup. I like to make it in big batches and freeze in individual portions so that I’m never stuck for a nutritious lunch or light dinner. It is super nourishing as the lentils provide lots of plant based protein and fibre. It’s delicious served with some brown bread on the side.

Serves: 6

Prep time: 5 minutes

Cook time: 1 hour

400g green lentils

1 stick of celery, finely diced

1 small carrot, peeled and finely diced

1 onion, peeled and finely diced

1 garlic clove, crushed

4 slices of streaky bacon cut into matchstick sized strips

1 tbsp olive oil

1L chicken stock

Salt & pepper

1 bunch of thyme

Heat the olive oil in a large saucepan and add the bacon and vegetables. Cook, stirring occasionally, until golden.

Rinse the lentils under cold water and add to the vegetables. Pour on the stock, quickly bring to the boil, then reduce the heat and simmer for about 45 minutes until the lentils are tender.

Season to taste with the salt and pepper and sprinkle with thyme leaves.

If you prefer to serve the soup smooth, simply blend it briefly, saving a few spoonfuls of the lentils to garnish.