shutterstock_222267823

Workout At Work: 5 Exercises To Do At Your Desk

The average person sits at the desk 8 hours a day and spends more time commuting via car or public transportation and then watches TV to wind down. Where’s the time left to work out? Exercise eludes the working person and the most widely used excuse is that we have no time left in the day to devote to exercising.

Luckily there are some ways to squeeze in exercises and still remain productive at work. Most of them require just your body and a chair.

Leg Raises – Raise your leg at a 45 degree angle and hold for 2 seconds. This will help tone your legs and strengthen your lower-body.

Hamstring Stretch – Sit up straight and move your chair away from your desk. But your foot on the edge of your desk and extend your arms forward. Lean forward and keep your arms parallel with your leg. Hold for 10 seconds on each leg.

Arm Stretch – Relax your muscles and hold your right wrist over your head and use your other hand to pull, hold for 10 seconds. Switch arms and pull the other side.

Hip Flex – Tone your legs and abs by sitting straight in your chair and bring one knee towards your chest. Slowly bring the leg back and do 15 with each leg.

Ab Contractions – Tone your abs and improve your spine. Draw your belly button toward your spine and hold for 10 seconds.

shutterstock_176506046

Healthy salad dressing made easy

With temperatures creeping up in the summer, cool meals like salads are a great way to prepare lunch or dinner in a jiffy while cooling your body down. Not a fan of high calorie dressing? Neither are we! The MakeMyPlate team has compiled a list of healthy suggestions to replace processed supermarket dressings typically loaded with salt, sugar, and preservatives.

Beat the heat and enjoy guilt free salad all summer long without breaking your diet!

Creamy Garlic Dressing
Great for salads that would normally call for ranch. This dressing even makes a great dip for vegetables. It’s a hit with kids!

Makes 1 cup

  • 1⁄2 cup lowfat buttermilk
  • 1⁄4 cup low­fat yogurt
  • 2 tablespoons lemon juice
  • 1 clove garlic
  • Salt and pepper to taste
  • 1 tablespoon chopped parsley

Blend all ingredients in food processor until blended.

Southwest Cobb Dressing
Try it with cobb, taco, or southwest salad. It even tastes great with lettuce wraps and tacos.

Makes 1 cup

  • 1⁄2 cup low­fat sour cream
  •  1⁄4 large avocado (pulp only)
  • a handful of cilantro
  • 1 garlic clove
  • juice of 1 lime
  • salt and pepper to taste

Blend all ingredients in food processor until blended.

Raspberry Vinaigrette
Love an oil vinegar based dressing? Try this raspberry vinaigrette over mixed greens and fresh seasonal veggies.

  • 1⁄2 cup of raspberry puree
  • 1⁄4 cup vinegar
  • 1⁄4 cup olive oil
  • 1 garlic clove, minced
  • salt and pepper to taste

Combine

 

 

shutterstock_192698729

Make Staying Hydrated Sexy

We’ve been touted that water is essential for hydrating the body and makes up a whopping ⅔ of our body weight. It’s a no-brainer that replenishing your body with water frequently is important. It helps the body perform essential functions like dissolving fats and soluble fiber, helping carrying out waste and a bonus, helps skin glow naturally!

Feeling sluggish and low on fuel? Drink more water! “Mentally and physically, we’re better off being hydrated,” said Paula Burke, clinical dietitian at MetroSouth Medical Center in Blue Island. With a plethora of energy drinks and soda machines at your fingertips, no wonder it’s easy to forget to drink 8 glasses of water a day. If you’re looking for a way to kick off these habits, add one of the following ingredients to zest up your water and you’ll think twice before reaching out for soda or caffeinated beverages.

Make water sexy by adding:

  • shredded ginger
  • strawberry and mint
  • slices of lemon
  • a splash of grapefruit juice
  • sparkling water with lime wedge
  • a teaspoon of cranberry juice (not cocktail)
  • slices of cucumber
  • green tea concentrate
  • sliced pineapple chunks
  • mashed blueberries, orange slices, and sparkling water
  • dried rose petals
  • blackberry and lime
  • a teaspoon of acai berry concentrate