Skanska Integrated Solutions has been chosen as the project manager for the highly anticipated new Williams College Museum of Art in Williamstown, Massachusetts. The museum, which is expected to be completed in 2025, will serve as a cultural hub for the college and the surrounding community. This major construction project is part of a larger strategic plan to revitalize the Williams College Museum of Art, providing expanded space for exhibitions and educational programs.
South view of the new Williams College Museum of Art. Photo source: Williams College Museum of Art.
Skanska’s management of this initiative highlights the company’s expertise in delivering complex construction projects prioritizing sustainability, innovation, and community engagement.
Skanska’s Role as project manager
Skanska has a proven track record of managing high-profile projects, and its involvement in the Williams College Museum of Art project further underscores its capabilities. Acting as the owner’s representative, SIS will oversee all aspects of the construction process—from planning and coordination to budgeting and scheduling. Skanska’s primary goal is to ensure the project runs smoothly and meets timeline and quality expectations.
One of Skanska’s most significant roles in the Williams College Museum of Art project is coordinating various teams, including architects, engineers, and construction crews. Their collaborative approach ensures that every aspect of the museum’s construction, from the design phase to the finishing touches, is meticulously planned and executed. By working closely with Williams College and other stakeholders, Skanska will ensure that the new museum meets its vision of being an innovative space for art, education, and public engagement.
Interior lobby of the new Williams College Museum of Art. Photo source: Williams College Museum of Art.
Project features and sustainability
The new Williams College Museum of Art will be a state-of-the-art facility designed with both functionality and sustainability in mind. The project is expected to incorporate modern construction techniques and eco-friendly materials that align with Williams College’s commitment to reducing its carbon footprint. The museum will provide increased gallery space, enhanced facilities for educational programming, and improved accessibility for visitors.
Skanska’s commitment to sustainable building practices is evident in its project management approach. The company is known for incorporating energy-efficient solutions, using locally sourced materials, and employing cutting-edge technologies that reduce waste. These features are expected to be prominent in constructing the new Williams College Museum of Art, ensuring that the museum serves as a cultural landmark and upholds environmental responsibility.
Porch view of the new Williams College Museum of Art. Photo source: Williams College Museum of Art.
Community impact
The new Williams College Museum of Art will serve as a centerpiece for the arts at Williams College and will profoundly impact both the local community and the broader art world. Once completed, the museum will provide a space for exhibitions, performances, and educational events that will attract visitors from near and far. Skanska’s involvement in the project also ensures that the construction will provide economic benefits to the Williamstown area, including job creation and partnerships with local contractors.
Bottom line
Skanska Integrated Solutions’ role in the Williams College Museum of Art project demonstrates the company’s ability to manage large-scale construction projects while focusing on sustainability, innovation, and community engagement. As the project progresses, Skanska will continue working with Williams College to bring this vision to life, creating a modern and accessible space that will serve the college and the public for generations to come.
Antibiotics have long been hailed as miracle drugs, saving countless lives from infections that once proved fatal. However, the overuse and misuse of antibiotics have led to significant health risks, including antibiotic resistance and harmful side effects such as digestive problems, yeast infections, and allergic reactions. In some cases, choosing natural antibiotics like probiotics, honey, and garlic can treat the issue without compromising long-term health.
The dangers of antibiotics
While antibiotics are essential for treating serious bacterial infections, they come with significant risks. One of the most pressing concerns is antibiotic resistance. This occurs when bacteria evolve and develop the ability to defeat the drugs designed to kill them. The Centers for Disease Control and Prevention (CDC) estimates that antibiotic-resistant bacteria cause more than 2.8 million infections and 35,000 deaths annually in the United States.
Antibiotics can also disrupt the natural balance of bacteria in the gut, leading to digestive issues and weakened immunity. Additionally, overuse of antibiotics can result in allergic reactions, liver damage, yeast infections, and an increased risk of other infections, such as Clostridium difficile (C. diff), a bacterium that causes severe diarrhea and colitis.
Best natural antibiotics
The good news is that natural alternatives to antibiotics can help prevent and treat infections. These natural remedies have been used for centuries and are supported by scientific research.
Probiotics
Probiotics are live bacteria and yeasts that are beneficial for gut health. They help maintain the balance of good and bad bacteria in the digestive system, which is crucial for a robust immune system. By supporting gut health, probiotics can help prevent infections and reduce the need for antibiotics.
Honey
Honey, particularly Manuka honey, has powerful antibacterial properties. It can be applied topically to wounds and burns to prevent infection and promote healing. Honey is also effective against a wide range of bacteria, including antibiotic-resistant strains.
Garlic
Garlic has been used for centuries as a natural remedy for infections. It contains a compound called allicin, which has been shown to have antibacterial, antiviral, and antifungal properties. Consuming raw garlic can help boost the immune system and fight off infections.
Pro tip: For the biggest bang for your buck, make some fermented garlic honey and take daily to boost immunity and support gut health.
Goldenseal
Goldenseal is an herb commonly used in traditional medicine to treat infections. It contains berberine, a compound with strong antimicrobial properties. Goldenseal can treat respiratory infections, digestive issues, and skin problems.
Echinacea
Echinacea is another herb known for its immune-boosting properties. It can help prevent and treat colds, flu, and other respiratory infections. Some studies suggest that echinacea can reduce the duration and severity of infections. Be mindful that echinacea is most powerful when used at the first signs of a cold.
Oregano
Thanks to its high concentration of carvacrol and thymol, compounds with strong antimicrobial properties, oregano oil is a potent natural antibiotic. It can be used to treat bacterial, fungal, and viral infections.
Clove
Clove has been traditionally used to treat infections due to its powerful antibacterial and antiviral properties. Clove oil can be used topically to treat skin infections or internally to fight respiratory infections.
Ginger
Ginger is a well-known natural remedy for various ailments, including digestive issues. Its anti-inflammatory and antimicrobial properties can help fight bacteria and viruses. Ginger can be consumed fresh, dried, or in supplement form to boost immunity.
A word of caution…
While natural antibiotics can be effective, they are not a replacement for prescribed medications in all cases. It’s important to use natural remedies under the guidance of a healthcare professional, especially for serious infections. Prescribed antibiotics should still be used when necessary, particularly for life-threatening conditions where natural remedies may not be sufficient.
Immune-boosting honey
For those looking to incorporate natural antibiotics into their daily routine, here’s a simple recipe for immune-boosting honey.
Ingredients:
– 1 cup raw honey (preferably Manuka honey)
– 1 tbsp. fresh ginger, grated
– 1 tbsp. fresh turmeric, grated
– 1 tsp. cinnamon
– 1 lemon, juiced
Instructions:
1. Combine all ingredients in a jar and mix well.
2. Store in a cool, dry place for up to two weeks.
3. Take one tablespoon daily, or as needed, to boost your immune system.
Bottom line
While antibiotics have their place in modern medicine, their overuse and misuse can lead to significant health risks. Nature provides us with alternatives that can help combat infections without the dangers associated with synthetic drugs.
Probiotics, honey, garlic, and other natural antibiotics can support your immune system and help you stay healthy. However, using these natural remedies wisely and consulting with a healthcare professional when necessary is important. Embracing natural antibiotics can be a great way to reduce dependency on synthetic drugs and promote overall well-being.
The Michigan Department of Transportation (MDOT) has submitted a funding request to study wildlife crossing hotspots across the state. This initiative is part of an effort to reduce vehicle-wildlife collisions, which pose risks to drivers and wildlife. MDOT is seeking federal funds through the U.S. Department of Transportation’s Wildlife Crossings Pilot Program, a grant program designed to support state and local efforts to minimize vehicle-wildlife crashes.
The proposed study would identify high-traffic areas where wildlife commonly crosses roadways, with the goal of understanding where to implement measures such as wildlife crossings, underpasses, or fencing. These strategies have proven successful in other parts of the country, reducing collisions and allowing safer passage for deer, elk, and smaller species.
Example of a wildlife crossing to facilitate the safe movement of wildlife across roadways and prevent vehicle-wildlife collisions.
MDOT’s funding request highlights the importance of addressing this issue, as Michigan experiences a significant number of vehicle crashes involving wildlife each year. According to MDOT, more than 55,000 vehicle-wildlife collisions occur annually in the state, resulting in numerous injuries, property damage, and the deaths of thousands of animals. This initiative aims to create safer roads for Michigan residents while protecting wildlife populations.
Paul Ajegba, MDOT’s director, emphasized that the project would focus on areas most affected by these collisions. The department plans to collaborate with wildlife experts, local communities, and transportation authorities to develop effective solutions. MDOT hopes the study will provide data to inform future infrastructure projects designed to reduce these incidents.
The Wildlife Crossings Pilot Program is part of a larger federal initiative to enhance roadway safety and preserve biodiversity. With Michigan’s diverse wildlife and expansive road networks, the results of this study could set the foundation for broader efforts across the state. MDOT expects to begin the study in the coming year if the funding is approved.
MDOT has been working on roadway safety improvements for years, but this initiative marks the first focused attempt to address the issue of wildlife collisions through targeted infrastructure. The department remains optimistic that the funding request will be approved, allowing them to move forward with the project and implement solutions that will benefit both drivers and wildlife in Michigan.
This initiative reflects growing national attention to the issue of wildlife-vehicle collisions. States like Colorado and Montana have already implemented wildlife crossings and underpasses, which have reduced accidents. If successful, Michigan’s efforts could serve as a model for other states facing similar challenges.
A recent Workforce Survey shows that 94% of construction firms face difficulty finding skilled workers, highlighting a significant labor shortage within the industry. This issue spans all roles, from laborers to management positions, and affects companies of all sizes. According to the survey, the lack of available workers is becoming one of the most pressing challenges for construction firms, threatening to delay projects and increase costs.
The Associated General Contractors of America (AGC) survey points out that a combination of factors has contributed to this workforce gap. Many experienced workers have left the industry, either retiring or seeking employment elsewhere. Meanwhile, fewer young workers enter the construction field, leaving companies struggling to fill roles requiring a specialized skill set. This lack of new talent coming in puts additional strain on the remaining workforce.
Effects of the shortage
This shortage is not just a problem for hiring new employees—it’s causing major productivity concerns. Construction firms are seeing projects take longer to complete, with nearly 40% of firms reporting that they’ve had to delay jobs due to labor shortages. Many companies are also forced to offer higher wages and increased benefits to attract workers, which has led to higher costs overall. Even with these incentives, finding reliable workers remains difficult.
The labor shortage is also making it harder for firms to maintain quality standards. As companies scramble to fill gaps, some hire less experienced workers, which can lead to mistakes or safety issues. Firms also rely more on subcontractors, who may not always have the same training or expertise as in-house employees. As a result, the overall quality of construction projects could be at risk.
Possible solutions
Industry leaders are calling for solutions to this problem, including increased investment in training programs. Many believe that providing younger workers better education and apprenticeship opportunities could help bridge the gap. Some firms are already partnering with schools and vocational programs to promote construction careers as a viable option for students. However, this approach takes time, and companies need immediate solutions to stay competitive in the current market.
In the meantime, firms are adopting various strategies to cope with the labor shortage. Some are turning to technology, using automation and advanced equipment to reduce the need for human labor. Others are focusing on improving job site efficiency, ensuring that the workers they have can maximize their output. But these measures can only go so far without a steady influx of skilled labor.
Bottom line
The construction industry’s labor shortage is a complex issue that will likely continue to challenge firms for years to come. Without enough workers, companies will face ongoing project delays, higher costs, and potential declines in quality. Addressing this shortage requires immediate action and long-term strategies to attract new talent and ensure that the next generation of construction workers is adequately trained and prepared.
The Skilled Trades Workforce Development program offered by Support Ontario Youth (SOY) provides a valuable pathway for young individuals looking to enter the trades industry. As Ontario continues to face a shortage of skilled tradespeople, SOY’s initiative aims to fill this gap by offering essential resources, guidance, and hands-on opportunities to aspiring apprentices.
The program focuses on mentorship, apprenticeship matching, and career development and is designed to help youth succeed in a highly demanded and rewarding field.
What the Skilled Trades Workforce Development program offers
SOY’s Skilled Trades Workforce Development program provides a structured approach to helping young people kickstart their trade careers. The program supports a variety of trades, including electricians, plumbers, and carpenters, all of which are essential for Ontario’s growing construction and infrastructure needs.
Mentorship
The program’s core benefit is its mentorship component. SOY connects apprentices with experienced tradespeople who guide them through learning a trade, from technical skills to workplace expectations. These mentors act as role models, offering invaluable advice and insights to those just starting in the industry.
Whether they’re learning how to handle the day-to-day challenges of the job or developing long-term career goals, apprentices gain real-world knowledge that textbooks alone cannot provide.
Apprenticeship matching
One of the major hurdles young people face when entering the trades is finding the right apprenticeship opportunity. Support Ontario Youth’s program addresses this issue by helping connect apprentices with employers who are eager to take on new talent. This matching process ensures that youth are placed in positions where they can learn, grow, and eventually gain certification in their chosen field.
Career support
In addition to apprenticeship matching, the program offers career counseling and guidance. This includes help with navigating the certification process, applying for grants, and understanding employment contracts. SOY also assists with workplace safety training, which is critical in the trade industry. Through these services, apprentices gain confidence in their abilities and receive the support needed to advance in their careers.
Addressing the skilled trades shortage
Ontario is facing a skilled trades shortage, and programs like this are vital in closing the gap. By training and equipping the next generation of workers, Support Ontario Youth is helping to ensure that essential services like plumbing, electrical work, and carpentry continue to thrive. This benefits both the apprentices, who receive stable employment opportunities, and the province, which can rely on a robust workforce to meet its infrastructure needs.
The Skilled Trades Workforce Development program also promotes diversity within the trades by making it accessible to people from all backgrounds. With its hands-on approach and strong focus on mentorship, the program ensures that everyone, regardless of experience or education level, has a fair chance at success.
Why the SOY Skilled Trades Workforce Development program is crucial for youth
For many young people, the traditional academic route of attending college or university may not be the right fit. The SOY Skilled Trades Workforce Development program offers an alternative that leads directly to a successful career in the trades. With the opportunity to earn while they learn, apprentices can gain practical skills without incurring significant student debt, making it an attractive option for those looking to build a stable future.
In addition, the trades industry is known for providing long-term job security and competitive wages. As more skilled workers retire, the demand for new tradespeople grows, making it an ideal time to enter the field. The SOY program ensures that apprentices are well-prepared to meet this demand, offering a clear pathway from training to employment.
Bottom line
Support Ontario Youth’s Skilled Trades Workforce Development program is a crucial resource for young individuals looking to enter the trades industry. By offering mentorship, apprenticeship matching, and comprehensive career support, the program helps bridge the gap between aspiring tradespeople and the opportunities they need to succeed.
For anyone considering a career in the skilled trades, this program provides the tools, guidance, and connections necessary to thrive in an industry that’s both stable and in high demand.
Dallas Fort Worth International Airport (DFW) is kicking off a $3 billion expansion of Terminal C, a major component of its $9 billion capital improvement plan. The work began in August and aims to modernize the airport’s facilities and enhance passenger experience. Key features of the expansion include larger gate areas, upgraded technology, and improved energy efficiency. The project also reflects DFW’s commitment to handling increased air traffic and catering to future growth.
DFW Chief Executive Officer Sean Donohue, DFW Board Chair DeMetris Sampson, American Airlines Senior Vice President of DFW Operations Jim Moses, Austin Commercial Vice President Kelly Locke and DFW Executive Vice President of Infrastructure and Development Mohamed Charkas pictured (L-R) at the kickoff event. Photo courtesy of DFW.
Construction will focus on updating Terminal C, originally built in the 1970s. This terminal has needed upgrades due to wear and tear from decades of service and increasing demands. The renovation will bring expanded gate areas, offering passengers more seating and comfort while waiting for their flights. Along with the new gate designs, the project will introduce more advanced technology throughout the terminal, from faster Wi-Fi to more efficient check-in systems, intended to streamline passenger flow and reduce wait times.
Sustainability is also a major focus of the expansion. DFW Airport plans to incorporate eco-friendly design elements into Terminal C, ensuring energy efficiency and reducing the airport’s carbon footprint. These improvements align with DFW’s goal of becoming a leader in sustainable airport operations.
While this expansion focuses on Terminal C, it’s just part of the larger $9 billion investment plan. The broader vision includes Terminal D enhancements and the construction of a brand-new Terminal F in the coming years. These long-term projects aim to increase capacity and position DFW as a global transportation hub.
As one of the busiest airports in the world, DFW’s Terminal C expansion is expected to support continued passenger growth. In 2022, the airport served 73 million passengers, and projections suggest even higher numbers, so these upgrades are crucial to maintaining service levels. Once completed, the expanded terminal will have the capacity to comfortably accommodate this growth, ensuring smoother operations for both domestic and international travelers.
Rendering of Terminal C’s gate and facility access. Photos courtesy of DFW.
DFW Airport’s Terminal C project is expected to generate significant economic benefits and create jobs in construction and related sectors. The first phase of the renovation is scheduled for completion in 2026, and more improvements are planned in the years to follow.
With larger, more comfortable gate areas, upgraded technology, and a focus on sustainability, the DFW’s Terminal C expansion will significantly enhance the travel experience for millions of passengers annually. The project marks an important step in the airport’s broader capital plan, setting the stage for future growth and modernization across its terminals.
Working in the construction industry often means long hours, early mornings, and physically demanding days. For many parents, this can make it challenging to stay fully present at home with their kids. However, even with a packed schedule, there are ways to strengthen family bonds and be more present with your children. Simple strategies, such as putting away your phone and listening more intently, can help you maximize the quality time you have with your children, creating meaningful moments that count.
How demanding work hours interfere with parenting
Parents who work in the construction industry are no strangers to grueling shifts and early mornings. Whether you’re managing a project or working on-site, the job’s physically and mentally demanding nature can leave you feeling drained by the end of the day. Add overtime or unexpected delays to the mix, and it’s easy to see how finding the time or the energy for family time becomes challenging.
This imbalance between work and home life can make many parents feel distant from their children, especially when the routine of coming home tired becomes a pattern. While your body may be at home, it can feel like your mind is still at work, making it difficult to fully engage with your kids. This emotional disconnect can lead to feelings of guilt or frustration, both for parents and children. With conscious effort, though, it’s possible to reclaim this time and make it more meaningful.
The benefits of building strong family relationships
Strong family relationships are essential for everyone’s well-being. Kids benefit from feeling connected and secure, knowing that their parents are there to listen and engage. In addition to that, parents often find that time spent bonding with their children is a powerful stress reliever, helping to take their minds off work pressures.
When children spend quality time with their parents, they develop a sense of belonging, that they matter in the world. This, in turn, manifests into increased self-confidence, increased empathy for others, and a decrease in anxiety and mental health disorders.
Creating these strong bonds doesn’t require massive amounts of time but rather an intention to be fully present during the time you do have. It’s the same old adage of “quality over quantity.” Quality time can come in short bursts—a few minutes of focused conversation, playing a game together, or simply eating a meal as a family can make a huge difference in how connected everyone feels.
Here are a few examples of quality time you can spend with your kids:
Family meal times
Helping kids with homework
Watching or playing sports together
Hobbies like drawing or crafts
Board games or cards
Extracurricular activities
Shopping as a family
Attend a concert or show together
Outdoor activities like hiking, fishing, or biking
Reading together
Sitting and chatting
Tips to be more present with your kids
Put your phone away
In a world dominated by screens, one of the best ways to show your children you’re present is to put away your phone. Even if it’s just 30 minutes after you get home, dedicating time free from digital distractions will signal your kids that they have your undivided attention. Whether during dinner or helping them with homework, being fully engaged sends a strong message that they matter more than any notification.
To make this habit stick, set a specific time of day when the phone is put away. You might turn off notifications while you spend time with your kids or leave your phone in another room. This creates a distraction-free environment where family moments can take priority.
Listen more intently
Active listening is another great way to be more present with your children. Rather than nodding along while thinking about your next task at work, try to focus on what your child is saying. Ask open-ended questions, encouraging them to share more about their day, feelings, and interests.
Engaging in real conversations will help your kids feel heard and valued. This habit not only strengthens your bond but also helps them develop confidence in expressing themselves. You may find that even a five-minute conversation where you really listen can deepen your connection.
Get involved with what they like to do
Kids love it when their parents take an interest in their hobbies and passions. Whether your child enjoys sports, video games, or building things, getting involved in what they love will help you bond on a deeper level. If your child is into drawing, sit down and draw with them. If they love playing soccer, take a few minutes to kick a ball around in the yard.
By engaging in activities they enjoy, you’re spending quality time together and learning more about who your children are as individuals. Plus, shared experiences help create memories that both of you will cherish.
Establish family routines
One way to ensure regular family time is to establish routines that everyone can look forward to. It could be something as simple as sitting down for supper together a few nights a week, a weekly game night, a weekend walk, or watching a movie together on Friday nights. Having these set activities helps create a structure that’s easy to stick to, no matter how busy the workweek gets.
Routines also give children a sense of stability and something to look forward to. Even if you’ve had a particularly long or stressful day at work, knowing that you’ll spend time with your family can help shift your focus and recharge your emotional batteries.
Make the most of mornings
While evenings may be hectic or unpredictable, mornings are often a more stable time for family interactions. If your schedule allows, wake up a bit earlier to share breakfast with your kids or walk them to school. These small moments can set a positive tone for the day for you and your children.
Even if your mornings are rushed, small gestures like hugging your child before heading out the door or telling them you love them can greatly impact their mood for the day.
Be intentional with the time you have
In the construction industry, time is often limited, so it’s important to make every moment count. Whether you have 10 minutes or a whole afternoon, being intentional about how you spend that time is key. This means being present, avoiding distractions, and focusing on creating meaningful interactions.
For some parents, this might mean scheduling dedicated family time during the week, while for others, it might be about maximizing the time spent together on the weekends. No matter how much time you have, what matters is that you’re fully there when you’re with your family.
Bottom line
Balancing a demanding construction career with parenting isn’t easy, but with a little effort and intention, it’s possible to be more present with your children. You can create meaningful connections that strengthen your family bond by putting away your phone, listening intently, and making time for the activities they love.
Small, consistent actions go a long way in showing your kids that, no matter how long your work hours are, they are always a priority in your life.
The daily grind in the construction industry often brings a high physical and mental strain. Stress is a natural part of life, but when it becomes overwhelming and constant, it can lead to serious health problems. Unfortunately, many men in construction tend to bottle up their stress, viewing it as a burden they must carry alone. We will discuss the importance of seeking help when mental health issues arise and offer practical ways to manage stress before it becomes too much to handle.
The dark side of stress
In small doses, stress is beneficial for the body. It sharpens focus, boosts productivity, and even helps your immune system fight off illness. This is known as acute stress, which is short-term and manageable. However, when stress becomes chronic—lingering for weeks, months, or even years—it can take a significant toll on your body and mind.
Chronic stress leads to the constant release of stress hormones like cortisol and adrenaline. While these hormones are helpful in emergencies, prolonged exposure can wreak havoc on your health. Chronic stress has been linked to serious conditions such as heart disease, diabetes, obesity, and mental health disorders like depression and anxiety. It can also weaken your immune system, making you more susceptible to illness. For men in construction, who often face physically demanding work conditions, the impact of chronic stress can be even more damaging.
The stress response in men and women
Men and women experience and respond to stress differently. Men are more likely to engage in a “fight-or-flight” response, meaning they either confront the stressor head-on or try to escape it. This response is deeply rooted in biology and is driven by the release of adrenaline and cortisol.
On the other hand, women are more likely to engage in what’s known as the “tend-and-befriend” response. This involves nurturing behavior and seeking social support to manage stress. Research suggests that these differences are partly due to hormonal variations. Men have higher levels of testosterone, which fuels aggression and the fight-or-flight response, while women have more oxytocin, which promotes bonding and social interaction.
These differences can influence how stress is managed. Men might be more inclined to internalize their stress, often viewing it as a challenge to be faced alone. Women may be more open to discussing their feelings and seeking help from others. Recognizing these patterns can help men understand the importance of reaching out for support when stress becomes overwhelming.
Stress in construction
The construction industry is one of the most stressful sectors in which to work. Workers often face tight deadlines, long hours, and physically demanding tasks in hazardous environments. The pressure to perform and meet expectations can be intense. Financial stress, job insecurity, and the constant need to stay vigilant on the job site add to the overall burden.
But stress doesn’t stop when the workday ends. Many men in construction also deal with stress at home, whether from family responsibilities, financial pressures, or personal issues. This constant exposure to stress, both on and off the job, can lead to burnout, physical exhaustion, and mental health struggles if not properly managed.
The numbers don’t lie
The statistics on men and mental health are sobering.
The ADAA states that nearly 1 in 10 men experience some form of depression or anxiety, but less than half seek treatment.
Nearly 1 million men in Canada experience depression each year, yet many go untreated.
On average, approximately 4,000 Canadians take their own life each year; of those suicides, 75% are men.
The construction industry has one of the highest suicide rates of any profession, with male construction workers being four times more likely to die by suicide than the general population.
These numbers highlight the importance of breaking down the stigma around mental health, especially among men in high-stress jobs like construction. Seeking help is not a sign of weakness; it’s a necessary step toward maintaining overall health and well-being.
How men can effectively deal with mental health struggles
Physical activity
One of the most effective ways to manage stress is through physical activity. Exercise helps to release endorphins, which are natural mood boosters. For construction workers, incorporating additional physical activities that they enjoy—like jogging, swimming, or even just taking a brisk walk—can provide a mental break and help reduce stress.
Meditation or self-reflection
Taking a few minutes each day for meditation or self-reflection can help calm the mind and reduce stress. These practices allow you to focus on the present moment, clear your thoughts, and gain perspective on the challenges you’re facing.
Deep breathing
Deep breathing exercises are simple yet powerful tools for managing stress. When you feel overwhelmed, taking a few deep breaths can help slow your heart rate, calm your nerves, and bring a sense of peace. Best of all, this technique is easy to practice anywhere.
Seek quiet
Finding quiet moments in a noisy and chaotic environment like a construction site can be incredibly beneficial. Taking a few minutes to step away from the noise and chaos allows you to recharge mentally. Whether during a break at work or in a quiet space at home, these moments of solitude can help you reset and manage stress more effectively.
Turn to a professional
While self-care practices are important, they may not always be enough. If stress becomes unmanageable or starts affecting your daily life, seeking professional help is crucial. Whether talking to a therapist, counselor, or even your primary care doctor, getting support from a professional can provide the tools and guidance you need to cope with stress and improve your mental health.
Bottom line
Stress is an inevitable part of life, especially in high-pressure jobs like construction. While some stress can be beneficial, chronic stress can have serious consequences for both physical and mental health. For men in the construction industry, the pressures of the job, combined with societal expectations to “man up” and deal with stress alone, can make it challenging to seek help.
But the truth is, no one should have to face stress alone. Seeking help is not a sign of weakness; it’s a sign of strength and self-awareness. By recognizing the signs of chronic stress, adopting healthy coping mechanisms, and reaching out for support when needed, men in construction can protect their mental health and lead healthier, more fulfilling lives. Remember, taking care of your mental health is just as important as your physical health—both are essential to living well.
Sandwiches are one of the easiest and most convenient foods for busy construction workers. While all sandwiches aren’t created equally, it’s easy to customize your sandwich to suit your liking without compromising its nutritional value. If you’re in need of some healthy lunch sandwich inspo that doesn’t sacrifice flavor for health, a grilled hummus turkey sandwich, Philly cheesesteak wrap, or a peanut butter and berry waffle sandwich might be up your alley.
UTHH’s top 20 recipes for healthy lunch sandwiches
Chicken and avocado wrap
This chicken and avocado wrap is light and flavourful, packed with healthy fats and protein to keep you satiated throughout your workday. Cooked shredded chicken, guacamole, low-sodium bacon, fresh spinach, and crunchy grapes combine in a whole wheat tortilla for the ultimate flavor bomb that also delivers a good dose of nutrients.
BBQ chicken sandwich
Bring your backyard BBQ vibes to work with these BBQ chicken sandwiches! This easy crockpot BBQ chicken recipe makes the perfect sandwich for lunchtime and will keep you feeling full until the workday is done. Serve on burger buns, sliders, on its own, or even on mac and cheese.
Grilled hummus turkey sandwich
The combination of crunchy toasted bread, juicy tomatoes, garlicky hummus, and melted cheese makes this a grilled hummus turkey sandwich one you’ll never forget! The hummus and turkey provide much-needed protein to keep you full and fueled, while the tomatoes add a small serving of vitamins and minerals.
Pro tip: Need something neater to eat? Throw it in a wrap! Grab a whole-wheat tortilla (or alternative), pack it full, roll, and grill.
Spicy tuna sandwiches
Tuna always tops our list of healthy lunch sandwiches—it’s low in fat, high in protein, and provides sustenance to keep your body fueled for the busy workday. Spicy green beans are that little extra ingredient that takes this spicy tuna sandwich from bland to bananas. Simply mix tuna, green beans, mayonnaise, and chopped celery together and serve on soft white bread.
Egg salad sandwich
An egg salad sandwich is an old favorite, but nonetheless, it is full of flavor and protein! Mix hard-boiled eggs, mayo, and yellow mustard together and slap it on some whole-grain bread for the ultimate childhood throwback or soft white bread. Throw in some chopped celery and a teaspoon of dried dill for more flavor.
Philly cheesesteak wraps
Sliced grilled steak, bell peppers, onions, and provolone cheese are combined in a flour tortilla for the ultimate twist on an old favorite. These Philly cheesesteak wraps are the perfect combination of crunchy peppers, smoky steak, and melted cheesy goodness to keep you satisfied and fueled until dinner.
Greek chicken gyros
Greek chicken gyros are a fav at UTHH—they’re light and flavorful but also packed with protein, fresh veggies, and a healthy yogurt-based dressing. Combine grilled chicken, cucumber, tomato, red onion, and tzatziki sauce in a small pita or flatbread, wrap, and you’re good to go for lunch!
Our advice: Bring two—they’re that good.
Veggie and cilantro hummus wrap
Cilantro hummus provides a deliciously light and flavourful backdrop to the fresh veggies that accompany this veggie and cilantro hummus wrap. Cucumbers, baby greens, tomatoes, and peppers provide a good dose of vitamins and minerals, while hummus offers a bit of protein and fiber. All of that is dressed with balsamic vinegar, oil, and spices and packed into a tomato-flavoured multigrain tortilla.
Bacon, egg, and avocado breakfast bagel
Homemade bagels make this bacon, egg, and avocado breakfast bagel a special treat, but if you’re pressed for time, a store-bought bagel works great. The egg and bacon offer protein alongside a punch of flavor, while the avocado adds heart-healthy fats and creaminess to the sandwich. It’s the perfect way to start your day.
Chicken caesar wrap
Chicken Caesar Salad is always a favorite, and it makes an even better wrap! These chicken Caesar wraps are a healthier choice that includes all your necessary proteins, veggies, and healthy fats. Grilled chicken, romaine lettuce, Caesar dressing, and parmesan cheese are combined and wrapped in a whole wheat tortilla for flavor on the go.
Pro tip: Want an extra crunch? Try grilling your wrap once it’s packed!
Baked falafel sandwich
The flavors in this sandwich are unbeatable, and the combination of crunchy veggies, tasty falafel, and tangy dressing makes this baked falafel sandwich a definite winner. Falafel is made primarily from chickpeas, which are an excellent source of protein and fiber, while the herbs add a good dose of vitamins and minerals. They are combined in a whole wheat tortilla wrap with cucumbers, red onion, and arugula, and finished off with a zesty lemon tahini dressing.
Green goddess sandwich
Inspired by the popular salad dressing, these green goddess sandwiches are a complete meal on their own! Packed with healthy veggies and a good dose of protein from the hard-boiled eggs, this sandwich will keep you feeling full until your day is done. On whole wheat bread, you’ll enjoy hard-boiled eggs, salad greens, avocado, cucumber, and sprouts, finished off with a delicious creamy basil mayo.
Cajun turkey sandwich
Adding cajun spice to a traditional turkey sandwich brings a whole new level of flavor to a classic. These cajun turkey sandwiches are served on whole wheat bread and packed with fresh spinach, tomato slices, turkey breast, and sweet green peppers, then finished off with some light mayo and a sprinkle of cajun seasoning.
Veggie wraps with goat cheese
If you’re looking for a vegetarian sandwich that doesn’t skimp on flavor, this is it. These veggie wraps with goat cheese offer a healthy dose of plant-based protein and fiber from the chickpeas, along with a punch of nutrients and flavor from portobello mushrooms, red peppers, and green beans. This is all served with a simple lemon and olive oil dressing and finished off with some goat cheese for added flavor and creaminess.
Peanut butter and berry waffle sandwich
Are you someone who prefers breakfast for lunch? Then you’ll love these peanut butter and berry waffle sandwiches! The bread is replaced with delicious whole wheat waffles, and the center is packed full of crunchy peanut butter, fresh berries, and a drizzle of honey for added sweetness. The berries offer a potent dose of antioxidants, while the peanut butter offers protein and healthy fats.
Salmon salad sandwich
Salmon provides a rich, flavourful base to this healthy sandwich, and it is packed full of protein, healthy fats, and nutrients to fuel your body. Using pumpernickel bread in this salmon salad sandwich really boosts the flavor without adding a bunch of calories. On top of the salmon, you’ll also find fresh tomato slices, romaine lettuce, and red onion with cream cheese to finish it off.
Chicken and cucumber pita with yogurt sauce
This Greek-inspired chicken and cucumber pita with yogurt sauce has so much flavour in it, you won’t even realize it’s healthy! Marinated chicken is grilled and then packed into a whole wheat pita and topped with crunchy cucumbers, red onion, lettuce, and plum tomatoes. The yogurt sauce is deliciously flavourful with fresh mint and dill, making the perfect tangy dressing.
Sweet-spicy barbequed chicken sliders
These sweet-spicy BBQ chicken sliders meet all the flavor criteria you’ll want—sweet and spicy in every bite. They’re perfect if you have leftover rotisserie chicken, but you can also use chicken breasts, thighs, or drumsticks. Your tastebuds will be shocked by the combination of sweet pineapple, spicy jalapeno peppers, and salty Monterrey Jack cheese. They’re simple, packed full of protein, and are sure to become a new fav.
Sesame-ginger turkey wraps
Another take on the classic turkey sandwich, these sesame-ginger turkey wraps are great if you have leftover turkey. Paired with a sesame-ginger stirfry sauce, the turkey meat is combined with a broccoli slaw and served in a flour tortilla. It’s a delicious, flavorful, high-protein wrap that’ll keep you coming back for more.
Provolone veggie party sub
Swap out the classic high-sodium processed deli meats for a crunchy, delicious veggie party sub topped with creamy provolone cheese. A collection of unique and delicious veggies like broccoli rabe, marinated artichokes, sundried tomatoes, peppers, and onions fill this sub with nutritional goodness, while the cheese offers a bit of protein and some healthy fats. That’s all finished off with a drizzle of olive oil for a perfectly light, crunchy sandwich that won’t leave you craving a nap.
Building a healthy sandwich
There’s no end to the sandwich combinations you can find, but they’re not all healthy. So, we’ve created some guidelines for how to make a healthy sandwich that doesn’t compromise flavor for nutrition.
The bread
The main feature in a sandwich is, of course, the bread, but this doesn’t always have to be two slices of nutrient-devoid white bread. Switch it up with whole wheat bread, pumpernickle, or sourdough to change up the flavors. It also doesn’t have to be bread period! Explore with various pitas and wraps to really change up your sandwiches. Or if you want to cut back on carbs, lose the bread altogether and opt for a keto wrap or lettuce.
The protein
Protein should be the heart of every meal—it provides sustenance and helps properly fuel active muscles. That being said, you don’t always have to stick to the same old sliced turkey or ham. Instead, try experimenting with tuna, salmon, rotisserie chicken, or eggs. For vegetarian protein options, try mashed chickpeas, beans, or tempeh if you’re feeling adventurous.
The veggies
Veggies are not only packed full of key vitamins and minerals, but they fill your sandwich with so much flavour and texture. Pack your sandwich with different lettuces, cucumber, tomato slices, and even sprouts or broccoli slaw to boost the flavor and nutrient density of your lunch.
The dressing
No sandwich is complete without some kind of dressing or sauce—even if it’s just a drizzle of olive oil. Some condiments are healthier than others, and some even pack in added nutrients and protein. Dressings like Greek yogurt, hummus, and guacamole are full of healthy fats and protein but also add flavor. Hot sauce and sriracha are great for a splash of spice too!
The toppings
Finally, finish off your healthy lunch sandwiches with some delicious toppings like cheese, spices, and fresh herbs. Depending on your preferences, you could also include some crunchy apple slices, pickles, or bacon. The sky is the limit when it comes to making a healthy sandwich, and you won’t know how it tastes until you try it!
Bottom line
While grabbing a burger and fries at the food truck can be tempting, prepping a healthy sandwich at home saves the bank and your waistline. Preparing your lunch ahead of time, preferably the night before, is one of the easiest ways to avoid rushing—and avoid hanger temptation. Have it ready to go so it becomes a simple option to help you eat healthier.
Which healthy sandwich do you want to try first?! Let us know in the comments!
Gratitude can have a huge impact on our lives. In the construction industry, where the work can be physically demanding and mentally taxing, gratitude can help to maximize wellness and improve mental health. Being mindful, writing a gratitude letter, and reflecting on the positives before bed are simple (and free!) gratitude practices that can help you appreciate the positive aspects of life.
What is gratitude?
Gratitude is the act of recognizing and appreciating the positive things in life. It’s about focusing on what you have rather than what you lack. In simple terms, gratitude is a mindset of thankfulness and appreciation for the good things in your life, both big and small.
It is a concept that has been studied for many years, and some describe it as the “social glue” that strengthens relationships and even serves as the backbone of human society.
Whether it’s being thankful for a safe day on the job site, a hot cup of coffee in the morning, or the support of a coworker, practicing gratitude helps shift your focus from what’s going wrong to what’s going right.
Why gratitude matters
Gratitude isn’t just about feeling good—it has measurable benefits that can improve your overall quality of life. Research has shown that people who regularly practice gratitude experience better mental and physical health, stronger relationships, and greater overall happiness.
For example, studies from the Greater Good Science Center at UC Berkeley have found that people who practice gratitude consistently report fewer physical ailments, lower levels of stress, and a stronger sense of connection to others. This is particularly important in a high-pressure industry like construction, where stress and physical strain are common.
By focusing on what’s going well, you can reduce stress, boost your mood, and build resilience against the challenges of the job.
Variations on gratitude
Gratitude isn’t a one-size-fits-all practice—it can take many forms and be applied to different aspects of your life. You can direct your gratitude toward the past, present, or future. Reflecting on positive memories, appreciating what you have now, or being hopeful for good things to come are all forms of gratitude.
For instance, you might feel grateful for a mentor who taught you valuable skills, appreciate a smooth day on the job today, or look forward to a well-deserved weekend off. Practicing gratitude in different ways can help you maintain a positive outlook and find balance in your life, no matter what challenges you face.
There are three main types of gratitude, and all of them provide benefits to your health and well-being:
Gratitude as a tool: When life feels challenging, focus on gratitude to rediscover the positive things in life. As Richard Paterson explains, we are all gardeners of our own inner landscape, and “when we complain, we water the weeds. Gratitude waters the flowers.”
Gratitude as an attitude: A general approach to life where one understands that there is a reason for why things happen the way they do and trust that everything works out the way it’s meant to.
Gratitude as an expression of who you are: This is not a tool or expression but a deeply-rooted belief in who you are. Gratitude is generally part of who you are, a strong belief in love, gratitude, and peace.
8 gratitude practices to try
1. Be mindful
Take a few minutes each day to be mindful of what you’re thankful for. Whether it’s a safe work environment, a delicious lunch, or a job well done, mindfulness helps you stay present and aware of the positives in your life. You don’t need to make a big production out of it; just take a moment to breathe and acknowledge the good things happening around you.
2. Write a gratitude letter
Think of someone who has made a difference in your life and write them a letter expressing your gratitude. It could be a mentor, a friend, or even your partner. Writing a gratitude letter is a powerful way to deepen your connection with that person and reflect on their positive impact on your life. Plus, sending it can brighten their day, too.
3. Start a gratitude journal
Keeping a daily or weekly journal where you jot down things you’re thankful for can help you stay focused on the positives. Even on tough days, finding something small to appreciate—like a quick laugh with a coworker or a nice sunset after work—can make a big difference. Over time, you’ll notice patterns and see just how much you have to be grateful for.
4. Be present and savor the moment
When something good happens, take a moment to fully enjoy it. Whether finishing a project ahead of schedule or enjoying a quiet moment during your lunch break, savoring the moment and being present can enhance your sense of gratitude and make positive experiences even more meaningful.
5. Practice gratitude at work
Take time to acknowledge and appreciate your coworkers’ efforts. A simple “thank you” or recognition of a job well done can create a more positive and supportive work environment. When everyone feels appreciated, it boosts morale and makes the workday more enjoyable.
6. Share your gratitude
Expressing gratitude out loud, whether in a meeting or just chatting with a friend, can help reinforce your feelings of thankfulness and spread positivity to others. It’s a simple way to lift everyone’s spirits and remind yourself of the good things in life.
7. Reflect on the positives before bed
Spend a few minutes each night reflecting on the good things that happened during the day. This can help you end the day on a positive note and improve your sleep quality. Instead of lying awake worrying about what didn’t go right, you’ll drift off with a sense of contentment.
8. Use visual reminders
Place reminders around your home or workspace to prompt you to consider what you’re grateful for. A photo of loved ones, a motivational quote, or even a small token from a memorable project can serve as a quick reminder to focus on the positives.
Health benefits of showing gratitude
Practicing gratitude isn’t just good for your mood—it’s great for your health, too. Regularly expressing gratitude can lead to better sleep, stronger immune function, and lower stress levels. According to research published in the Journal of Psychosomatic Research, people who practice gratitude experience lower levels of cortisol, the stress hormone, which can lead to better physical health.
Additionally, gratitude has been linked to higher levels of happiness, confidence, and self-esteem. When you focus on the good in life, you’re improving your mental well-being and giving your body a physical boost.
Bottom line
Gratitude is a simple but powerful tool that can improve your life in many ways. Whether through journaling, mindfulness, or just saying “thank you,” practicing gratitude can help you feel more positive, connected, and resilient. In an industry like construction, where the work can be challenging and the days long, taking a moment to appreciate the good things can make all the difference. So, why not give it a try? It might just make your day a little brighter.
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