Goodwill 2017 Power of Work Luncheon
EON was proud to be the Community Leader Award Sponsor at Goodwill's annual Power of Work Luncheon on April 27th. Our CEO, Elena Sirpolaidis, was the recipient of the award last year; this year, she was honored to present the award to Linda Childears, President & CEO of the Daniels Fund.
Goodwill's Power of Work Luncheon honors four Goodwill program participants who have overcome tremendous odds to get on the path to success. Learn more about this inspiring event here - we hope to see you there next year!
American Red Cross Heroes Soiree
EON was proud to celebrate everyday heroes at the American Red Cross Heroes Soiree in Denver on March 10th. The Soiree is annual event to celebrate our community and honor local heroes and first responders. Did you know that the American Red Cross responds to more than one home fire per day in Colorado and Wyoming? Responding to disasters is only one component of services the Red Cross provides to our community, and the annual Soiree shares stories about the Red Cross's work across a wide variety of services.
As the Social Media Sponsor, EON helped support the event and provide each guest with a phone stand to encourage sharing on social media. The inspiring stories of the honorees made for a very impactful evening. You can view photos from the event here.
Heart Health Tips, Part 4: Nutrition
In our first blog of this series, we noted lifestyle factors to improve heart health: quitting smoking, avoiding obesity, an increase in physical activity, a healthy diet, and stress reduction. In that post we discussed quitting smoking; in Part 1 we offered mindfulness techniques easily accomplished in the workplace; in Part 2 we offered the opportunity to get your own heart-shaped stress ball, a mindfulness tool to keep on your desk; and last week, in Part 3, we shared a list of exercises to help get you moving at your desk or on your break. While exercise can play a huge role in avoiding obesity, having a healthy diet is likely to make the most difference. Thus our final post of the series focuses on nutrition: what should you snack on, add to your packed lunch, and order at restaurant lunch meetings to help keep the pounds off - and keep the heart (and taste buds) happy.
1.) Nuts: A handful (or 1oz) of nuts consumed daily can reduce your risk of cardiovascular disease by up to 30 percent. Among the best are walnuts, almonds, hazelnuts, pecans, cashews, and pistachios. Opt for a raw/unsalted variety to ensure you’re not getting any unintended additives.
- If you prefer the flavor of roasted nuts try preparing some at home: preheat your oven to 250, measure 1 cup of raw/unsalted nuts, add 1 tbsp of avocado or coconut oil, mix together in a bowl with seasoning, then spread on a parchment paper covered cookie sheet and roast for 1 hour. Seasoning variations: Sweet: ¼ tsp sea salt + 1 tsp cinnamon + 1 tsp coconut sugar. Salty: ¼ tsp sea salt + ½ tsp garlic powder + ½ tsp onion powder.
- Nut butters are also a tasty and versatile desk snack: stick to 1 tbsp at a time, opt for a brand with a lesser amount of ingredients, and try to avoid anything with added sugar and salt.
2.) Fresh Fruit: Along with nuts, apples showed up on almost every list of heart-healthy snacks we encountered. They’re high in antioxidants and pectin, which both help to reduce cholesterol levels. Try dipping apple slices in nut butter!
- Other heart-healthy fruits include blueberries, grapes, melon, avocado and grapefruit.
3.) Garbanzo Beans (Chickpeas): All beans are a good choice when it comes to heart health, but garbanzo beans are a standout. They’re packed with soluble fiber, which helps to lower cholesterol; and they contain antioxidants, potassium, and omega-3 fatty acids.
- Grab some hummus or snack on garbanzo beans right out of the can. Opt for brands that contain only these three ingredients: garbanzo beans, water, and sea salt. Try this recipe for a delicious crunchy, roasted version. Don’t be scared to switch up and alter the seasonings to suit your personal taste.
4.) Tips for when eating out: (1) Avoid sweetened beverages; opt for water or unsweetened tea. (2) Salads are always a great option but avoid high-calorie toppings, such as bacon, croutons and cheese. Plus ask for oil and vinegar instead of salad dressing. (3) Be mindful of portion size. Ask for a takeout box and separate your meal in two, putting away half for the next day. (4) Don’t snack on pre-lunch appetizers.
RECIPE SUGGESTIONS: Avocado Toast, Detox Salad, Buddha Bowl, Rainbow Slaw
If you found value in our American Heart Month inspired workplace heart health blog series, please let us know by adding a “Paper Clip” comment. We’d love to hear your thoughts!
Heart Health Tips, Part 3: Exercise
The number-one tip we have gleaned for exercise in the office is: be mobile. By taking every opportunity to get up and move around, or do a little stretching between tasks, you can lift your mood, stay energized, and even lessen food cravings. Experts recommend standing up and walking around for five minutes every hour during your workday, but that’s easier said than done in today’s workplace. Simple exercises or stretches done in front of your computer between tasks can make a big difference. Below is a list of easy exercises that can be performed throughout the office - at your desk, in the stairwell, or even in the office restroom. Try one or two of these exercises when you have a minute between tasks, and your mind, body, and heart will thank you.
- Shoulder Raises: Raise one shoulder to your ear, hold for a few seconds then relax. Repeat, alternating sides.
- Wrist Stretch: Stretch one arm out in front of you, palm up. With the opposite hand, grab your fingers and gently pull them down. This will stretch your hand and forearm also.
- Counter top push-ups: Lean on a counter top or sturdy piece of furniture and slowly push your body off, then lower down and repeat in a push-up motion.
- Shoulder Blade Squeezes: Pretending to hold a pencil between your shoulder blades, squeeze them together and hold for 10 seconds. Release, then repeat.
- Chair Squats: Stand 6” in front of your chair. Bend your knees and lower down until your bottom touches the edge of your seat, then pop back up to standing position. Repeat a few times.
- Wall Sits: Rest your back against a wall, your hips and knees should be bent at a 90-degree angle, your feet should be flat against the floor and spread to about shoulder-width. Squeeze your core muscles tightly. Hold the position as long as possible.
- Toe Raises: White seated keep your heels firmly on the ground and lift your toes and forefoot up off the floor, then lower and repeat.
- Calf Raises: Holding on to a sturdy desk or counter top and standing upright with good posture, raise your heels off the floor, slowly lower them and repeat.
- Seated Hip Flexion: While seated in your chair, lift one foot a few inches off the floor. Keep your knee bent at a 90-degree angle and hold the position as long as possible. Repeat with opposite leg. Make sure to maintain a good upper body posture.
- Plank: Start by getting into a push-up position but with your forearms against the ground, elbows aligned under your shoulders and arms parallel to the body and about shoulder width apart. If flat palms bother your wrists, clasp your hands together keeping your elbows under your shoulders. Try to remain in a straight line from shoulders to ankles and engage your core by sucking your belly button up towards your spine. Don’t arch your back or let your hips droop to the floor.
Always consult your physician before starting a new exercise practice.
APP SUGGESTIONS: Sworkit, Fitnet, DeskActive
Up next, check back on Friday, February 24th for workplace nutrition tips!
Heart Health Tips, Part 2: #EONLoveIs
During a typical workday, we are often unable to carve out time to practice mindfulness techniques. Setting a reminder on your computer or cell phone to practice mindfulness, or dedicating your daily break time to meditation, can be helpful. But when it’s difficult to get away from your desk, try using a stress ball.
Stress balls come in varying materials and designs, but always fit in the palm of your hand. They are easy to keep in view on your desk. When you need a break, squeeze the ball for a few seconds, then release and repeat. This simple repetitive motion works as a mindfulness practice, but there are other benefits as well: stretching and strengthening of your hand and arm muscles, and increased blood flow all help alleviate discomfort related to carpal tunnel syndrome or arthritis.
This month you can reach out to your EON Account Manager and ask for a heart-shaped stress ball, free of charge, in honor of #EONLoveIs—our newest campaign to help encourage two things: Workplace Wellness (goodbye, stress!) and spreading love to our colleagues, and those who could use more of it.
The action of this campaign is simple: Show us what love means to you and you’ll be entered to win a $250 Visa Gift Card!
How it works:
- STEP 1—Finish the statement '#EONLoveIs______' using a Sharpie marker.
- STEP 2—Upload a photo of your finished heart to our Facebook wall and tag it with #EONLoveIs, or tweet us using the hashtag #EONLoveIs. The more creative, the better!
- STEP 3—Check our social channels on Friday, February 24th to see if you or your team won.
Join us on Facebook and Twitter to follow the campaign.
Up next, check back on Friday, February 17th for workplace exercise tips!
Heart Health Tips, Part 1: Stress
Let’s face it, our daily lives don’t allow for much mental stillness. We’re rushing from meeting to meeting, trying to stay on top of a mountain of emails and attempting to remain as productive as possible - with constant interruption; all while making an effort to maintain work-life balance. It’s a lot to stomach. You’ve probably heard the term “mindfulness” – and as overwhelming it might sound, it turns out it doesn’t take much to quiet the crowded thoughts in our minds. Try incorporating one of these practices into your routine, and not only will it decrease your stress level, but a regular mindfulness practice is known to increase productivity as well. And – bonus – it will contribute to a healthier heart!
1.) Rest on your breath
- We release the most stress hormones within 30 minutes of waking. By thinking of the day ahead, we trigger our fight-or-flight response which releases cortisol (the stress hormone) into our blood, increasing our heart rate and anxiety. So, when you first wake up try this: spend two minutes in your bed simply noticing your breath; as thoughts pop up let them go and return to resting on your breath.
- To take it a step further, try placing your hands on top of each other, palms down over your upper chest and breathe slowly and gently, in through your nose and out through your mouth. Feel your chest raise as you inhale and your lungs empty fully with your exhale. Localizing the area of motion and breath to underneath your hands. Take 3-5 long deep breaths in this way. Repeat the process with your hands placed at the bottom of your breastbone, and then again with your hands over your belly button. It’s normal for one area to be more difficult than another; if that happens, move to the area that was most comfortable and focus there for another round or two.
2.) Come into your body
- Take a seat making sure you’re in proper alignment. Your sitting bones should be firmly against your chair (you might need to gently tuck your tailbone forward) and your feet firmly planted on the ground. Stack your shoulders over your hips and your ears over your shoulders. Take a few long, deep breaths – in through your nose and out through your mouth. Start a gentle scan of your body identifying areas you’re holding tension and attempt to release it by softening those areas. Don’t be afraid to gently stretch or adjust your body and remember to keep breathing. Begin with your toes, moving up to your knees, legs, hips and torso – move on to your wrists, shoulders, and neck – then to your jaw, face and finally the top of your crown. Do this anytime you’re at your desk, in the breakroom, or even standing in the office restroom. This simple practice will help you be more mindful of your body and relieve tension.
3.) Focus on your predominant senses
This simple practice helps train our awareness. By sitting with our senses, we’re able to gain more clarity and develop the skill of responding to stressful situations rather than reacting. Begin by closing your eyes and noticing how it feels just to sit, allowing whatever feelings come up. When a thought arises, redirect your attention to the present moment. Sit with each sense for a minute or two.
- Hearing: Sit, letting your mind absorb the sounds around you. Don’t strain looking for sounds, just notice what’s there. Don’t judge, or put words to them, just listen. There may be sounds that last a long time, sounds that come and go, or maybe nothing at all. You might hear your own breathing or the sounds of nature or traffic. Focus on resting your mind letting all go but the sounds around you. You’ll get distracted, thoughts will enter your mind and it’s normal. Simply bring your attention back to the sense of hearing.
- Touch: Make the switch by paying attention to how it feels to sit. Notice the sensation of your legs and back against your chair and the contact between your clothing and skin. Keep your attention with the whole sense of the body, remaining open. Notice when a sensation demands your attention but allow the whole body to remain relaxed. Watching feelings and sensations pop up and move on. As with hearing you will get distracted but don’t beat yourself up. Instead, lean back into the sense of touch. Remaining relaxed and open.
Meditation and mindfulness practices can seem like hard work; often we are constantly needing to redirect our attention, to bring ourselves back, and that’s okay! Over time, the ability will grow - and as it does, it’ll be easier to calm your thoughts. With emotions regulated, you’re empowered and able to effectively manage stress.
We hope these tips in mindfulness have inspired you to take action towards a healthier heart!
APP SUGGESTIONS: Buddhify, Calm, Headspace, Simple Habit
Up next, spread love the EON way! A chance to win a $250 Visa Gift Card! – Visit our Sticky Notes on Friday, February 10th