TBA Law Blog

TBA Law Blog

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Enjoy a Diverse Diet to Maintain Healthy Gut Bacteria

Posted by: Katharine Heriges on May 29, 2019
News Type: Wellness Wednesday
More and more, scientists are researching the powerful effect gut bacteria has on our overall health. In order to maintain healthy gut bacteria, it's recommended you eat a diverse range of foods. Fermented foods like yogurt, kombucha and kimchi can contribute to a healthy gut, as well as vegetables, fruits and legumes. Overly processed foods, such as ones with artificial sweeteners, have shown to have a negative effect. A diverse diet won't just benefit your health — it can also lead to the fun and enriching experience of trying new foods.

Regular Counseling Can Help Maintain Mental Health

Posted by: Katharine Heriges on May 22, 2019
News Type: Wellness Wednesday
Alongside your regular mindfulness practice, don’t forget the power of regular sessions with a licensed therapist. Therapy isn’t just for treating disorders – many of us can benefit from a little extra support sometimes. A 2007 UCLA study revealed that putting feelings into words actually has a positive effect on our brains. Even a monthly check-in with a mental health professional can improve stress levels, problem-solving skills and interpersonal relationships. So talk to your doctor and check with your insurance provider to find if there is a licensed professional who can work with you.

Slow Down and Focus at Meal Times

Posted by: Lee Holcomb on May 15, 2019
News Type: Wellness Wednesday
Take a break from stress and your jam-packed day to reacquaint yourself with your food. We all have to eat, so for one week commit to eating slowly and being in the present when you do. It may seem like an insignificant thing to focus on, but it is a habit that you can use to transform your day. Many people feel out of control throughout the day, and frequently this feeling is even more significant when food is involved. As you are eating, focus on slowing down, taking a pause, a breath and observing what you are eating. There are many benefits to eating slowly, including better digestion and not overeating. While you are eating, there are two rules: make sure you take at least 10 minutes for each meal, and you can’t be on the phone, computer or watching TV while you eat. Bon Appetit!

Can't Sleep? Try Yoga Nidra

Posted by: Joanna McCracken on May 8, 2019
News Type: Wellness Wednesday
Having trouble getting to sleep? Consider giving yourself some yoga nidra – a systematic meditation method for inducing complete physical, mental and emotional relaxation. Yoga nidra is performed while lying comfortably on your back with your legs extended and your arms by your side. Spend a few moments feeling into the breath as it moves in and out of your body. Move your attention to each of the following parts of the body: right hand thumb, first finger, second finger, third finger, fourth finger, right hand palm, back of the hand, right hand wrist, forearm, elbow, upper arm, right shoulder, right armpit, right side of the chest, right-side waist, right hip, right thigh, knee, lower leg, top of the right foot, sole of the foot, right big toe, second toe, third toe, fourth toe, fifth toe. Then repeat on the left side starting with the left thumb. Then move through the front side of the body, then the back side of the body in much the same way. Give it a try next time you're tossing and turning at night! 

Seek Sunlight for an Improved Mood, Productivity

Posted by: Joanna McCracken on May 1, 2019
News Type: Wellness Wednesday
Gray weather getting you down? A lack of sunlight affects our circadian rhythm which affects our sleep cycles and can also leave us low on Vitamin D which can lead to Seasonal Affective Disorder. If the sun is out, make it a priority to take a walk or stand outside to absorb the benefits (wear sunscreen when needed). Consider taking a walk while drinking your afternoon coffee. If you can't make it outside, you can buy a "happy light" to keep on your desk that emulates natural daylight, providing what you would normally get from the sun, including important signals to the body to help you relax, focus, and feel revitalized.

Develop a Habit for Meditation by Starting with 1 Minute Per Day

Posted by: Joanna McCracken on Apr 24, 2019
News Type: Wellness Wednesday
Thinking about trying meditation but don't know where or how to start? Scientific studies of meditation have shown its overwhelming benefits — changes the gray matter in your brain in such a way that stress, anxiety, depression and sleep disorders are reduced, and memory, awareness, productivity, and a sense of well-being are increased. Instead of starting with something too hard to fit into your already busy schedule, try just a single minute. Find a comfortable place to sit, and feel the sensation of the breath moving in and out of your body. Each time you realize you're lost in thought, bring your attention back to your breathing. Your goal isn't to stop your thoughts, it's to train your brain not to get caught up in them. Over time, it will become easier and you will notice the effect in your everyday life. As you notice the benefits, you will likely want to increase the amount of time you meditate. But start with one minute – everyone has time for that.

Try Simple Meal Planning to Reduce Stress, Eat Better

Posted by: Joanna McCracken on Apr 17, 2019
News Type: Wellness Wednesday
Deciding what to make for dinner after a long and exhausting day adds additional stress right when you don’t need it. Consider taking one hour to think through 10- 15 meals that everyone in your family will eat, that are easy and quick to make, and rotate them. Keep one ingredient list so you already have a reusable shopping list. Likewise, plan several easy breakfasts and lunch options (including kids' packed lunches for school) and keep the things you need on hand. Not having to expend energy on what to prepare for dinner, and wondering whether you have the ingredients, makes it easier and quicker to unwind once you get home. Save the pizza, take-out, or eating out for a fun treat, not something you resort to due to exhaustion.

Prioritize Sleep for Better Health, Productivity

Posted by: Joanna McCracken on Apr 10, 2019
News Type: Wellness Wednesday
Prioritize sleep. Sleep impacts every other department of your life. America is waking up to this realization and many companies have incorporated nap rooms into their offices and actively encourage naps when needed. Arianna Huffington has a nap couch in her office and sleeps without drawing the curtains of her glass office walls. She does this to destigmatize the practice and to encourage it. While not all of us can take a nap in our office, prioritizing getting the minimum adults need (between seven and nine hours) will actually help alleviate stress in other areas of your life and make you more productive during your waking hours.

Plan Walking Meetings with Colleagues

Posted by: Brigid Caldwell on Apr 3, 2019
News Type: Wellness Wednesday
Need to have a quick discussion with a colleague? Instead of starting an e-mail string or making a phone call, invite them to "walk and talk" with you. This way, you have a partner to do physical activity with, and you are also still getting work done.

Move, Don't Sit, During Work Calls

Posted by: Brigid Caldwell on Mar 27, 2019
News Type: Wellness Wednesday
Don't sit for phone calls. By standing up for phone calls and conference calls, you can incorporate movement into an otherwise sedentary activity. Lunges, squats, calf raises or even marching in place can be done in your office using just your bodyweight.
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