Under the Hard Hat

Tag: Health

  • 7 tips to keep your mental health in check over the holidays

    7 tips to keep your mental health in check over the holidays

    Mental health can be tricky to manage on the best of days, but it becomes especially pertinent during the holiday season. Family gatherings, spending, and a disrupted routine can make maintaining a healthy mind challenging. Putting your mental well-being first could mean lowering your expectations, prioritizing regular movement, and setting boundaries with the people in your life. It may be the season for spreading joy, but it’s tough to do if you don’t prioritize your mental well-being. 

    Mental health over the holidays

    For some, the holiday season is relaxing and joyful—but that’s not the case for everyone. The holidays have become synonymous with happiness, and societal expectations can be stressful for some people. It can be stressful and overwhelming if you don’t feel all that jolly. 

    Maintaining good mental health can be tricky, especially when your routine is thrown off. Other contributing factors for a more challenging holiday season might include:

    • Financial strain from overspending
    • Relationship stress with family get-togethers
    • Reduced work and stress about financial repercussions
    • Cold weather and reduced sunlight make you feel down
    • Cold and flu season can dampen mood

    According to research, roughly 89% of people say their concerns over not having enough money, anticipating family conflict, and missing their loved ones contribute to stress and worsened mental health during the holidays. 

    So, how do you fix that to avoid being part of the statistic? Take the appropriate steps this season to keep yourself feeling good amid the extra pressure. 

    7 tips to keep your mental health in check this holiday season

    1. Skip the expectations

    The expectations and fantasies about what a good holiday season “should” be could be harming your mental health. Hallmark movies aren’t the reality for most people, so don’t get caught up in the image of the “perfect holiday.” It’s nice to hope for smooth sailing and a good time for your family, but don’t stress out if things don’t go to plan. 

    Set your expectations appropriately to avoid disappointment. While you can’t control other people and their actions, you can adjust your expectations and reactions. 

    Hope for the best, but understand that the season may not match your expectations. 

    2. Prioritize movement

    When the hecticness of the holiday season fully sets in, it may be tempting to skip your usual workout regimen. However, keeping the habit, or even making a point to move a little more, could help reduce stress. 

    Exercise boosts the production of endorphins, the body’s natural mood elevators. It also reduces stress hormones like cortisol and adrenaline. Stress and feelings of overwhelm are responses from the nervous system, and regular movement is one of the easiest ways to regulate them. 

    But remember, intensity isn’t everything. You don’t need to go too hard with your workouts. Short and slow movements, such as walking or yoga, can also make a difference. Stay consistent and see how your body and mind respond.  

    3. Acknowledge your feelings 

    Your feelings are valid, so grant yourself permission to feel everything—happiness, sadness, anger, upset, or excitement. You might have conflicting emotions, like loneliness and joy or grief and hope, and that’s okay! 

    To process and articulate your feelings is to feel better about them. An emotion checklist can help you identify how you’re feeling. Writing things down or articulating them to a trusted friend is also a great way to feel validated and relieved. 

    There’s a bit of pressure that you “must” feel joyful over the holidays, and that’s often unrealistic. Putting up a cheerful front and masking over the holidays often makes you feel worse. 

    Talking to a therapist and setting time limits and boundaries around negative feelings can also be helpful. For example, you could let yourself cry for an hour and then make intentional moves to cheer yourself up. Pushing through the emotion and allowing yourself to feel it is one of the biggest signs of internal strength.  

    4. Set boundaries (and don’t be afraid to say no)

    Let this season be the season of no’s. Saying “yes” always, especially when you want to say “no,” can lead to resentment, burnout, and feeling overwhelmed. “No” is a perfectly valid response—you don’t owe people an explanation for your boundaries. 

    Setting boundaries and reining them in over the holidays is essential. For some people, this might mean sticking to a strict budget; for others, it could mean limiting the time they spend with friends and family. Your capacity for fulfilling people’s requests is totally up to you. 

    Decide what you’re comfortable with and stick to that. Remind yourself to say no. 

    5. Stick to your routine

    A big part of the stress over the holidays is dealing with the unfamiliar. A good way to avoid burnout from an altered schedule is not to change it—stick to your regular routine. Strike a balance with your daily routine, keep the things that make you happy, and focus on taking some time each night to unwind. 

    Spontaneity around the holidays can be fun, but humans thrive on predictability and routine. Try your best to maintain your sleep schedule, take breaks from social gatherings, and resist the urge to put off too many things until the new year. Balance your routine with the changes to avoid burnout. 

    6. Practice gratitude

    Studies show that people who practice gratitude experience less stress, better sleep, less depression, healthier relationships, and better professional performance. Gratitude also motivates people to make healthier food choices. 

    Journaling is a tried-and-true classic way to show gratitude. You could also create a “gratitude jar”—write down an experience you feel grateful for on scrap paper and put it in the jar. You can pull from the jar if you’re feeling low and want to reflect on a more positive time and potentially share it with others. 

    Make this a consistent practice so it becomes a habit. It may seem small, but it will compound over time and make you feel mentally stronger in the long term. 

    7. Give back

    It is the season of giving, after all. Volunteering over the holidays will help others but also help you increase your life satisfaction and reduce symptoms of anxiety and depression. A study conducted by United Healthcare found that Americans who volunteered reported higher levels of life satisfaction, increased control over their lives, and overall feelings of being emotionally and physically healthier. Older adults, in particular, report a more positive attitude toward aging and control over their health.

    Ask around, search online, and find service opportunities in your community. Pick something well-suited to your values and abilities. Even a charitable donation or sending a card can be a great way to treat someone and your mental health as well. 

    Bottom line

    While you might be thinking about caring for others and spreading joy this holiday season, remember to take care of yourself, too. By moving your body, setting boundaries, and practicing gratitude, you can feel better and make the holidays more joyful. Don’t be afraid to say no to things, and try to manage your expectations. At the end of the day, it’s just a season, and you can get through it and come out the other side better than you may think.

    Like this article and want more? Subscribe to our weekly newsletter for more tips and advice for construction professionals on mental health and wellness.

  • Always getting sick on the job? Here’s why it happens and how to stay healthy

    Always getting sick on the job? Here’s why it happens and how to stay healthy

    Most of us suffer through a few bouts of cold or flu each year—nothing a little chicken soup and extra rest can’t take care of. But others get sick much more often, ending in a seemingly never-ending cycle of cold, flu, and respiratory illnesses. If you frequently find yourself sniffly and sneezy, it could be due to poor diet, lack of sleep, or stress. To boost your immune system and reduce sick days, try diversifying your diet, finding ways to de-stress, and taking supplements like zinc and vitamin C.    

    5 reasons why you’re always sick

    Getting sick every so often is normal, but if you’re sick more often than your family, friends, or coworkers, there may be an underlying issue wreaking havoc on your immune system.

    1. You don’t get enough sleep

    When you sleep, your body can rest, repair, and recharge. Sleep is essential to your mood, brain health, stress, and, yes, immune system function. Unfortunately, sleep is often the first thing we sacrifice when life gets busy. If you aren’t getting at least 7-8 hours every night, it could contribute to your recurring colds. 

    Research has shown that sleep is closely related to the immune system, and a lack of sleep can contribute to inflammation and produce immunodeficiency. In one study, participants who regularly got less than seven hours of sleep were three times more likely to catch a cold than participants who slept for eight hours or more. 

    2. Your diet is lacking certain nutrients

    You might be familiar with tracking your macros to ensure you get the proper amounts of fat, protein, and carbohydrates, but don’t ignore micronutrients. Micronutrients are the vitamins and minerals critical to maintaining good health. They play a role in keeping your immune system strong enough to fight off illness. 

    Vitamin D deficiency has been shown to negatively impact the immune system, while vitamin C and zinc can shorten the duration of common colds between 14-33%. 

    3. You’re constantly stressed

    Some stress is good for you, but being in a constant high-stress state can take its toll. If you’re constantly stressed out due to work, finances, or your personal life, you may see the effects of this stress in how often you get sick. Experiencing high levels of psychological stress can make you more susceptible to catching upper respiratory infections and also increase the duration of the illness. That’s because chronically high cortisol levels can cause the immune system to become “resistant,” while an accumulation of stress hormones and increased production of inflammatory cytokines further compromise the immune response. Put simply, if you’re constantly stressed, you are more likely to get sick and stay sick longer.  

    Stress can also have a snowball effect on the other factors affecting your immune system, disrupting your sleep and increasing your reliance on convenience foods instead of fresh, nutritious, home-cooked meals.   

    4. You have an underlying health condition

    When your immune system is weakened, you’re much more susceptible to catching the common cold or suffering from a nasty bout of stomach flu. Those who are immunocompromised can find themselves sick more often and more severely than those with healthy immune systems. You can be immunosuppressed for several different reasons, including a recent organ transplant, chronic illness, diseases like cancer or HIV, or simply being elderly.     

    5. Your hand hygiene needs work

    You probably hear it all the time, but washing your hands (and washing them well) does reduce your risk of getting sick. Better handwashing practices can reduce gastrointestinal illnesses by 31% and respiratory illnesses by 21%. Handwashing is vital, especially in highly populated areas like public transit, shopping malls, or airports.

    Top 6 tips to boost your immune system (and avoid getting sick)

    Eat a colorful diet

    Eating a varied diet full of fresh fruits and vegetables will ensure you get enough vitamins and minerals to keep your immune system functioning well. An easy way to do this is by filling your plate with a rainbow of different produce. Orange fruits and vegetables like carrots and papayas contain beta-carotene, which turns into vitamin A in the body and contributes to a healthy immune system. Green vegetables like broccoli and bok choy are rich in B vitamins. Eating the rainbow means you’ll get enough micronutrients to keep you healthy and, hopefully, sick less often. 

    Sleep more

    Resist the temptation to skimp on sleep when you’re busy or stressed—if you get sick, it may cost you days of missed work in the long run. Count seven or eight hours backward from when you have to wake up and set a bedtime alarm to ensure you get enough rest. Use blackout blinds or a noise machine to help you fall asleep more quickly and stay asleep longer.

    Pro tip: If you’re really struggling with sleep, consider sleep supplements like melatonin, tart cherry, or GABA.

    De-stress

    Even if you aren’t working in a high-pressure environment or experiencing big changes in your personal life (like a move, divorce, or birth of a child), stress can still accumulate and, over time, become debilitating. 

    Finding healthy ways to relieve stress can bring you back to baseline, reducing the chance stress will impact your immune system. De-stressing activities include working out, yoga, meditation, walking, or participating in hobbies you enjoy.   

    Make movement a priority

    Research has indicated that physical exercise can be instrumental in supporting a healthy immune system. So take time to move your body—even if it’s just a short walk before work, during your lunch hour, or after dinner. The best way to build movement into your life is to find an activity you enjoy, whether hiking, dancing, or playing a team sport. By doing so, you’ll be building fitness and a healthy immune system, too. 

    Practice good hygiene

    Wash those hands! Lather up with soap and water, and wash for at least 20-30 seconds—making sure to get under your fingernails, between your fingers, and the backs of your hands. Always wash your hands after you go to the bathroom, but don’t stop there! Give your hands a little freshening up when you’ve been in contact with high-touch surfaces like door knobs or handrails or when you’ve been shaking hands with others. Making sure your hands are clean can do a lot to reduce the risk of illness.

    Supplement where needed

    In an ideal world, we’d get all the necessary vitamins and nutrients from healthy food sources, but in the real world, that isn’t always possible. When your diet slips, you can help fill in the gaps with supplements designed to support a healthy immune system. Vitamins C, D, and zinc can help prevent colds and shorten their duration if you do catch one. And the moment you feel a cold coming on, try elderberry and oil of oregano.

    Feel good, get better

    Many things you can do to proactively support your immune system and ward off common colds are also components of keeping your mind and body healthy in general. Eating a balanced diet rich in colorful fruits and vegetables, getting enough sleep, keeping stress in check, and staying active will not only ensure you get sick less, it’ll help you maintain a healthy weight, strong heart, and active mind for years to come.

  • Sliced and diced: Everything construction workers need to know about deli meats

    Sliced and diced: Everything construction workers need to know about deli meats

    Whether you’re grabbing a quick sandwich on the go or prepping lunch for the week, deli meats are a staple for many. But behind their convenience and flavor, these processed slices often come with a side of controversy. Growing concerns about additives, preservatives, and health risks have many wondering if that lunchtime favorite is doing more harm than good.

    The dark side of deli meat

    Nitrates/nitrites

    Nitrates and nitrites are commonly used in deli meats to preserve freshness, enhance color, and prevent the growth of harmful bacteria. While they may help keep your sandwich meat looking appetizing and extend its shelf life, these preservatives have a darker side. When nitrates and nitrites are heated or interact with certain compounds in the body, they can form nitrosamines—chemicals linked to an increased risk of cancer. It’s a sobering thought for anyone reaching for a quick lunch, but luckily, there are nitrate-free options if you know where to look.

    Bacteria outbreaks

    Deli meats may seem safe when stored in the fridge, but they’ve been linked to several foodborne illness outbreaks. One of the biggest culprits is listeria, a bacteria that can thrive even in cold environments. In fact, deli meats have been at the center of multiple listeria outbreaks, leading to serious health issues, especially for pregnant women, the elderly, and those with weakened immune systems. While proper storage and handling can reduce the risk, it’s worth considering that these ready-to-eat slices could be carrying more than just flavor.

    Poor quality

    Not all deli meats are created equal, and some are made from lower-quality cuts of meat that can be heavily processed. In many cases, these meats are a blend of various parts, ground up and reformed into the familiar slices you see in the deli counter. While this process can keep costs down, it often results in a product high in fat and filled with additives to boost flavor and texture. So, while that bargain-priced ham might look like a deal, it could come with hidden ingredients and lower nutritional value that aren’t quite worth the savings.

    Additives and fillers

    Take a closer look at the ingredients list on many deli meats, and you’ll find more than meat. Fillers and artificial ingredients are often added to enhance flavor, texture, and shelf life, but they can significantly reduce the nutritional quality of your food. Ingredients like corn syrup, modified food starch, and sodium phosphate are common in processed deli meats, making them higher in sugars, sodium, and unnecessary chemicals. These additives can leave you with a product that’s more about preserving taste and appearance than providing real nutrition, making it a less wholesome choice for your sandwich.

    Increased risk of cancer

    One of the most alarming concerns surrounding deli meat is its potential link to cancer. Numerous studies have shown that regular consumption of processed meats, including deli meats, is associated with an increased risk of colorectal cancer. The main culprits are preservatives like nitrates and nitrites, which can form cancer-causing compounds when processed in the body. The World Health Organization even classified processed meats as carcinogenic to humans, putting them in the same category as tobacco. While the occasional sandwich won’t put you at immediate risk, consistently relying on deli meats in your diet could have long-term consequences for your health.

    Heart disease

    Deli meats might add flavor to your meal, but they could also add risk to your heart. Many processed deli meats are high in saturated fats, which can raise LDL cholesterol levels—the “bad” cholesterol linked to heart disease. Consuming high amounts of saturated fat over time can contribute to plaque buildup in your arteries, increasing the risk of heart attacks and strokes. Additionally, deli meats are often loaded with sodium, another factor that can raise blood pressure and strain your heart. While these meats may seem convenient, they could take a toll on your cardiovascular health over the long run.

    High-sodium complications

    Deli meats might be a quick fix for lunch, but they can pack a salty punch. Many varieties are loaded with sodium, which helps preserve the meat and enhance flavor. However, this high sodium content can contribute to health issues like high blood pressure, a significant risk factor for heart disease and stroke. Consuming too much sodium on a regular basis can also lead to fluid retention, putting extra strain on your heart and kidneys. While it may not feel like a big deal in the short term, regularly eating high-sodium deli meats can add up, making it harder to keep your blood pressure in check.

    Top tips to make your lunch meats healthier

    If you can’t imagine life without deli meats, don’t worry—there are healthier ways to enjoy them! Here are some tips to make your sandwiches a little smarter:

    1. Go organic (when possible)

    Opting for organic deli meats can help you avoid exposure to harmful chemicals and artificial additives often found in conventional options. Organic meats are generally held to higher standards, which means fewer preservatives and better quality.

    2. Avoid nitrates and nitrites

    When shopping, look for deli meats labeled “no nitrates or nitrites added.” This simple switch can help reduce your risk of cancer by cutting out these controversial preservatives.

    3. Read the ingredients

    Always check the ingredient list. Avoid products with long lists of unrecognizable additives, fillers, and artificial ingredients. A shorter, simpler list usually means a cleaner, healthier option.

    4. Buy low-sodium

    If you’re concerned about sodium intake, choose deli meats labeled as low-sodium. This will help you manage your salt consumption and lower your risk of high blood pressure.

    5. Choose minimally processed

    Look for deli meats that are minimally processed. These options tend to have fewer additives and offer better quality, making them a smarter choice for your health.

    6. Make your own

    For complete control over what goes into your sandwich, try slicing your own meats. You can buy fresh cuts of lean meats and slice them at home, avoiding preservatives and unwanted ingredients.

    7. Stick to lean cuts

    Focus on lean meats like turkey, chicken breast, or roast beef. These are lower in fat and have fewer additives than processed options like bologna or salami.

    8. Try alternative proteins

    Explore plant-based proteins like tofu, tempeh, or seitan to mix things up. These options offer a protein-packed, meat-free alternative that can be tasty and healthy.

    9. Avoid canned and pre-packaged cold cuts

    Steer clear of heavily processed meats like canned ham or pre-packaged cold cuts, which are often high in sodium, preservatives, and artificial ingredients. Fresher is always better!

    The bottom line

    When it comes to deli meats, not all slices are created equal. Making informed choices—like organic, nitrate-free, low-sodium, and minimally processed options—can make a big difference. Whether you’re a fan of turkey, ham, or plant-based alternatives, choosing better-quality meats helps you enjoy the convenience of deli meat without sacrificing your health.

  • 14 high-protein lunches from Trader Joe’s for busy construction professionals

    14 high-protein lunches from Trader Joe’s for busy construction professionals

    Looking for easy high-protein lunch options from Trader Joe’s? Whether on the go or at the office, TJ’s offers plenty of delicious, ready-to-eat meals packed with protein. Some great choices include their Grilled Lemon Chicken Salad, Turkey & Spinach Wrap, and Salmon Pinwheel. These meals make it easy to keep your energy levels up while meeting your nutritional goals.

    Top 14 high-protein grab-and-go lunches from Trader Joe’s

    Turkey & Spinach Wrap

    Trader Joe’s Turkey & Spinach Wrap is a fantastic grab-and-go lunch. Filled with lean turkey breast, fresh spinach, and a light spread of hummus, this wrap delivers around 25 grams of protein. The combination of lean protein and fiber helps keep you full and focused for the rest of the day, making it perfect for a midday meal.

    Spicy Lentil Wrap

    Trader Joe’s Spicy Lentil Wrap is packed with plant-based protein for a vegetarian option. Lentils, a protein powerhouse, are combined with vegetables and a spicy sauce to make this wrap both hearty and flavorful. With roughly 15 grams of protein, this meal is great for anyone seeking a meatless, protein-rich lunch.

    Smoked Salmon Pinwheel

    If you love seafood, Trader Joe’s Smoked Salmon Pinwheel is a high-protein option that doesn’t compromise taste. The salmon is wrapped in whole-wheat tortillas with a light cream cheese spread, providing protein and omega-3 fatty acids. With about 20 grams of protein per serving, it’s a light yet filling lunch that also supports heart health.

    Chicken & Green Chile Burrito

    For something a little heartier, the Chicken & Green Chile Burrito offers a punch of flavor and protein. Filled with shredded chicken, green chiles, beans, and rice, this burrito provides a balanced meal with around 22 grams of protein. The mildly spicy green chiles add a delicious kick without overwhelming the taste buds, making it a satisfying choice for those who crave a little heat in their meal.

    Tuna Salad Wrap

    Trader Joe’s Tuna Salad Wrap is a simple yet high-protein option for seafood lovers. With around 20 grams of protein, the tuna provides a solid base of lean protein, while adding crisp veggies and a light dressing keeps the wrap flavorful and refreshing. It’s ideal for a quick lunch that won’t weigh you down.

    Grilled Lemon Chicken Salad

    The Grilled Lemon Chicken Salad is a flavorful, protein-packed option that combines marinated chicken breast with a tangy lemon dressing. Paired with fresh greens, cucumbers, and tomatoes, this salad is satisfying and healthy. The chicken provides around 30 grams of protein, making it a great choice for anyone looking to fuel their afternoon while keeping calories in check.

    Barbecue Teriyaki Chicken Bowl

    The Barbecue Teriyaki Chicken Bowl is a hot lunch option that balances sweet and savory flavors. This bowl features grilled chicken with a tangy teriyaki sauce, along with veggies and rice. The dish contains around 24 grams of protein and is filling and flavorful, making it a convenient option for a substantial midday meal.

    Egg White Salad with Spinach

    For a lighter option, Trader Joe’s Egg White Salad with Spinach is an excellent grab-and-go meal. The egg whites provide about 15 grams of protein, and the spinach adds vitamins and minerals without adding too many calories. This salad is a great choice for anyone looking to keep things light but still pack in protein to keep them going through the day.

    Mediterranean Style Salad with Grilled Chicken

    Another excellent salad option is Trader Joe’s Mediterranean-style salad with Grilled Chicken. It features grilled chicken, feta cheese, cucumbers, olives, and quinoa over a bed of greens. This Mediterranean-inspired dish offers around 28 grams of protein and healthy fats from the olives and cheese, making it a tasty and nutritious choice.

    Chicken Tikka Masala

    Trader Joe’s Chicken Tikka Masala is a quick and flavorful lunch option. This Indian-inspired dish combines tender chicken pieces in a rich, spiced tomato sauce with basmati rice. It offers about 21 grams of protein and delivers bold flavors that will keep you satisfied. Plus, it’s easy to heat up for a warm, protein-packed meal on the go.

    Super Spinach Salad

    Trader Joe’s Super Spinach Salad is a great vegetarian option that is rich in protein. This salad features spinach, quinoa, carrots, cranberries, chickpeas, and edamame, with a delicious carrot miso dressing. The chickpeas and quinoa help boost the protein content, offering around 15 grams of protein in a single serving, making it a fiber-rich, filling, and nutritious choice.

    Grilled Balsamic Chicken and Vegetables

    Trader Joe’s Grilled Balsamic Chicken and Vegetables is perfect for a low-carb and high-protein option. It features marinated grilled chicken paired with roasted vegetables, providing about 30 grams of protein. This meal is ready to eat and offers lean protein with lots of veggies to keep you full and energized throughout the day.

    Spicy Shrimp Bowl

    The Spicy Shrimp Bowl is another seafood option that packs in protein. With grilled shrimp, brown rice, and vegetables in a spicy sauce, this bowl offers around 20 grams of protein and is a light but satisfying choice for lunch. It’s perfect for those who want a flavorful, high-protein meal without feeling too heavy.

    Chicken Sausage Breakfast Burrito

    Though traditionally a breakfast item, Trader Joe’s Chicken Sausage Breakfast Burrito is also a great lunch option. This burrito is filled with chicken sausage, scrambled eggs, and potatoes and offers around 21 grams of protein plus carbs to maintain steady energy. It’s a convenient, grab-and-go option that will keep you full well into the afternoon.

    High-protein grab-and-go snacks from Trader Joe’s

    If you’re looking for snacks to pair with your lunch or keep handy for extra fuel throughout the day, Trader Joe’s also has several high-protein options perfect for quick bites.

    RXBAR Protein Bars

    Trader Joe’s carries RXBAR protein bars, an excellent grab-and-go option. Made with simple ingredients like egg whites, almonds, and dates, these bars deliver around 12 grams of protein derived from real ingredients. They’re great to have on hand for a quick energy boost, especially when you need something small but filling.

    Greek Yogurt with Almond Butter

    Trader Joe’s Greek Yogurt with Almond Butter combines creamy, high-protein Greek yogurt with the healthy fats from almond butter. The combination provides a satisfying snack that packs in about 15 grams of protein and is perfect for a mid-morning or afternoon snack.

    Turkey Jerky

    Trader Joe’s Turkey Jerky is a high-protein snack perfect for anyone on the go. With 10 grams of protein per serving, it’s a convenient and flavorful snack that’s also low in fat. The jerky is great for keeping in your bag or desk drawer when you need something quick and satisfying.

    Bottom line

    Trader Joe’s offers a wide range of high-protein grab-and-go lunches and snacks, making it easy to stay fueled throughout the day. From salads and wraps to hearty burritos, these meals provide a convenient way to get your protein fix without sacrificing taste or nutrition. Whether you’re looking for plant-based options or something with a bit of spice, Trader Joe’s has a variety of meals to suit any preference.

  • Cognitive health in construction: Building a healthy brain

    Cognitive health in construction: Building a healthy brain

    If you’ve ever struggled to remember where you put your keys, dealt with depression, or felt like your mind was slow and foggy, you’ve felt the effects of poor brain function. A healthy diet and proper supplementation—omega-3s, magnesium, choline, and B vitamins—are essential for building a healthy brain. However, challenging your brain and incorporating vigorous exercise into your weekly routine can also support brain health and stave off cognitive decline.   

    Why brain health matters

    Keeping your brain sharp and healthy is crucial at all ages and stages of life, but maintaining healthy cognitive function is especially important in the trades, where one wrong move can mean a painful accident or fatal injury.

    Support your brain with supplements, exercise, and lifestyle changes to sharpen your cognitive abilities. This can improve your memory, reduce the risk of age-related diseases like Alzheimer’s and dementia, and even enhance your logic and reasoning skills. 

    Neurogenesis: The path to a healthier brain

    Contrary to popular opinion, it is possible to grow your brain. Neurogenesis is a process most commonly seen in childhood, during which the brain forms new cells called neurons.  

    For years, neurogenesis was thought to stop entirely during adolescence. The number of new neurons created in a seven-year-old’s brain is 23 times fewer than in a one-year-old’s, for example, and at age 13, there are five times fewer new neurons than at age seven. Recent research, however, has shown that neurogenesis may be able to restart in adults under the right conditions. 

    In one animal research study, neuroscientists discovered that aerobic exercise caused neurogenesis in mice. For the best chance of replicating these results in your brain, they recommend engaging in 120-150 minutes of moderate-intensity exercise each week. Similarly, dietary choices also play a role in neurogenesis, with studies finding that the restriction or intake of certain foods can influence adult hippocampal neurogenesis.

    Setting your brain up for success with supplements

    Specific vitamins, minerals, and nutrients contribute to a healthy brain. If your diet lacks these elements, supplements can help cover your bases and fill in the gaps.

    Omega-3s

    Approximately 20% of the brain’s dry mass and over 30% of all fatty acids in the nervous system are polyunsaturated fats. A vast amount of evidence shows that maintaining adequate levels of omega-3 fatty acids can help support brain health and even reduce the symptoms of several disorders. 

    Research has shown that supplementing with marine-based sources of omega-3 (like fish or algae oil) can reduce ADHD symptoms in children, reduce “anger, anxiety, and depressive states” in teenagers, and improve symptoms of major depressive disorder and treatment-resistant depression in adults.    

    Studies also suggest that supplementing with marine omega-3 can increase the volume of the hippocampus—an area of the brain associated with learning and memory—and improve your ability to use logic to understand complex concepts. 

    Pro tip: Algae oil and cod liver oil (CLO) provide the rich benefits of omega-3 fats without the risky side effects of conventional fish oil supplements. As a bonus, CLO even contains vitamins A and D.

    B vitamins

    This group of vitamins contains seven distinct forms, and each one is crucial to supporting brain health in a different way. 

    • B1 (thiamine) helps break down nutrients for energy sources.
    • B2 (riboflavin) is antioxidant and anti-inflammatory, helps break down fats, and supports cell growth.
    • B3 (niacin), in its active form, can extend the lifespan of brain cells and protect them from stress and injury. 
    • B5 (pantothenic acid) gets converted to coenzyme A, helps make energy, and produces adenosine triphosphate (ATP), a molecule that provides energy to your cells. Your brain uses 20% of your body’s energy, so this vitamin is particularly important.  
    • B6 helps your body produce mood-boosting hormone serotonin and melatonin, which helps govern the sleep-wake cycle. 
    • B9 (folate) assists in creating neurotransmitters, as well as reducing fatigue and irritability. 
    • B12 can prevent mood disorders, dementia, and Alzheimer’s Disease. 

    Magnesium

    Magnesium is one of the body’s most abundant minerals, playing a key role in mood, muscle function, and brain health. Some studies have shown that magnesium can also prevent brain volume loss, which reduces brain age, improves brain function, and protects against dementia. 

    Magnesium comes in many forms; magnesium glycinate is very well-absorbed, and magnesium threonate has been the subject of some animal studies that indicate it may be able to increase magnesium ions in the brain and cognitive function.  

    Creatine

    Creatine is a supplement favored by athletes for its effect on muscle recovery, but taking creatine supplements can also improve your brain health. Creatine can significantly improve memory, especially in older adults, and increase cognitive abilities such as intelligence and reasoning.

    Choline

    The Institute of Medicine only recognized choline as a required nutrient in 1998, but it is associated with several critical processes, including DNA synthesis, cell structure formation, and metabolism. Choline can also affect brain health because it helps produce the neurotransmitter acetylcholine, which manages memory, attention, mood, and intelligence. Its role in neural tube development and brain health is why sufficient choline intake is critical during pregnancy. 

    Lifestyle brain boosters

    Taking supplements can be an effective way to build a healthy brain, but many aspects of your lifestyle can also contribute to brain health. 

    Challenge your brain

    It’s easy to fall into a rut as you get older—eating the same things, going to the same places, watching the same shows, and hanging out with the same people. To keep your brain strong, you have to challenge it like any other muscle. 

    Try making simple shifts like using your non-dominant hand to brush your teeth, standing on one foot while washing dishes, or even taking a different route to work. You can also do brain-boosting activities like Sudoku, Wordle, or crossword puzzles. Learn new things, try new hobbies, and continue to challenge your brain. 

    Stay active

    The brain and the body are closely connected—a healthy body also contributes to a healthy brain. A robust body of evidence links exercise to improved learning and memory, reduced depression, and better overall brain function. Plus, physical exercise is one of the easiest ways to stimulate neurogenesis. At least 120 minutes of moderate weekly exercise can help your brain stay strong and sharp.  

    Sleep well

    It may not seem like much happens when you spend a night between the sheets, but sleep is crucial to building a robust and healthy brain. Sleep can help your brain remove toxins, regulate metabolism, and improve memory. It can also perform “housekeeping duties,” reorganizing itself and recharging for another day. Ensuring you get enough sleep is crucial to maintaining a healthy brain, especially when working long hours in a challenging environment.

    Cultivate relationships

    Social connections are a surprising source of brain health. It’s common to lose friends as you move beyond your teens and twenties, and life gets filled with work, kids, and romantic relationships. Making sure you prioritize your social relationships, however, can help build a stronger brain. Socializing can strengthen your brain’s neural networks and prevent cognitive decline. Studies show that if you have strong social ties, you’re up to 40% less likely to experience dementia compared to those who live a lonely, solitary life. 

    Brain health bottom line

    Brain health is much less visible than physical health—you don’t notice cognitive decline like you see pounds on the scale or inches on your waistline. Out of sight shouldn’t mean out of mind, however. Support your brain with supplements like magnesium and omega-3s and lifestyle changes to keep your mind strong, active, and healthy for years to come.

  • 12 healthy warming recipes for quick post-work winter meals

    12 healthy warming recipes for quick post-work winter meals

    Winter calls for warm, hearty meals that keep you cozy and healthy! From a simple yet savory lentil soup to a spiced sweet potato stew, these 12 recipes balance comfort with nutrition, giving you the perfect lineup of meals to enjoy on cold days. Packed with wholesome ingredients, each recipe offers a blend of warming spices, protein, and veggies that’ll keep you nourished without spending hours in the kitchen. So, grab your pot, and let’s dive into this lineup of winter must-makes!

    12 delicious and healthy warming recipes for winter

    1. Turmeric chicken and rice casserole

    Calories: 375 | Fat: 9g | Carbs: 45g | Protein: 25g | Sodium: 570mg

    This cozy turmeric chicken and rice casserole combines tender chicken, whole-grain rice, and the golden spice turmeric, known for its antioxidant and anti-inflammatory properties. The turmeric adds warmth and depth of flavor while complementing the savory notes of the chicken and rice. With its one-dish simplicity, this meal is filling without feeling heavy, making it an excellent option for busy weeknights or meal-prepping for the week. Fresh herbs on top, such as parsley or cilantro, enhance the taste and add brightness and nutrients to each serving.

    2. Lemon garlic baked salmon with roasted vegetables

    Calories: 360 | Fat: 15g | Carbs: 25g | Protein: 35g | Sodium: 450mg

    This lemon garlic salmon pairs a zesty marinade with heart-healthy omega-3-rich salmon, providing essential nutrients that support joint health and help fight inflammation. The salmon is roasted to perfection alongside seasonal veggies, which bring fiber and vitamins to round out the dish. Easy to customize with different vegetables, this meal is quick to prepare after a long day on-site and will keep you full without adding excess calories. Sweet potatoes or brown rice make an excellent, nutrient-dense side for extra warmth and satisfaction.

    3. Vegetarian quinoa chili

    Calories: 350 | Fat: 7g | Carbs: 62g | Protein: 13g | Sodium: 580mg

    This hearty vegetarian chili is packed with protein and fiber, thanks to quinoa, beans, and fresh veggies like bell peppers, zucchini, and tomatoes. Quinoa is a complete plant-based protein with a slightly nutty flavor and chewy texture that pairs well with the hearty chili spices, creating a rich and thick base. Easy to make in one pot, this meal is perfect for cold nights (and next-day lunches!), offering a warming and satisfying option that stays light on fats. 

    Pro tip: Try topping it with a dollop of Greek yogurt, chopped cilantro, or sliced avocado for an extra kick of flavor!

    4. Hearty chicken and wild rice soup

    Calories: 290 | Fat: 6g | Carbs: 32g | Protein: 24g | Sodium: 550mg

    This chicken and wild rice soup is loaded with fiber-rich wild rice, which has a nutty taste that complements the tender, shredded chicken. Combined with vegetables like carrots, celery, and onions in a flavorful broth, this soup makes a hearty meal that warms you up from the inside. With lean protein from the chicken and whole grains from the rice, it’s a comforting choice that doesn’t leave you feeling sluggish. It’s also great to make in large batches to enjoy over several days as the flavors deepen over time.

    5. Beef stew with red wine and rosemary

    Calories: 400 | Fat: 13g | Carbs: 35g | Protein: 30g | Sodium: 600mg

    A robust beef stew with red wine, rosemary, and seasonal root vegetables, this dish is rich in flavor and perfect for long, cold winter days. The slow-cooked beef becomes tender and absorbs the earthy notes of rosemary, while the red wine adds a subtle depth. Carrots and potatoes soak up the flavors and add essential vitamins, making each bowl hearty and nutritious. Pair with a slice of whole-grain bread to enjoy the savory broth down to the last drop.

    6. Roasted butternut squash and carrot soup

    Calories: 210 | Fat: 5g | Carbs: 42g | Protein: 3g | Sodium: 390mg

    This smooth and naturally sweet squash and carrot soup combines roasted butternut squash and carrots, providing a creamy texture without heavy cream. A sprinkle of cinnamon or nutmeg gives it a warming touch, making it feel like a cozy winter treat. With beta-carotene-rich squash and carrots, this soup supports immune health, and its low-calorie count makes it a good option for lighter meals. Serve it with crusty bread or a side salad for a balanced, comforting dish.

    Pro tip: Slice up an apple or two to add to the roasting pan for an added sweet boost of fiber and vitamins! 

    7. Ground turkey and vegetable-stuffed bell peppers

    Calories: 310 | Fat: 10g | Carbs: 30g | Protein: 25g | Sodium: 480mg

    Stuffed with seasoned ground turkey, quinoa, and diced vegetables, these stuffed bell peppers make a balanced, filling, and high-protein meal, perfect for fueling people in physical jobs. Turkey provides lean protein, while quinoa adds plant-based protein and fiber. Baked until the peppers are tender, this dish is nutritious yet light, perfect for weekday dinners or meal prep. Plus, the presentation is fun and colorful, adding a pop to your winter meal lineup.

    8. Lemon & herb-roasted chicken thighs

    Calories: 320 | Fat: 16g | Carbs: 5g | Protein: 35g | Sodium: 450mg

    Chicken thighs marinated in lemon juice, olive oil, and fresh herbs like rosemary and thyme turn tender and juicy when roasted. The olive oil adds healthy fats that enhance the flavor, while garlic, rosemary, and thyme bring out comforting, classic winter flavors. This dish pairs well with roasted vegetables or a side of mashed potatoes, providing a hearty and warming meal that’s easy to make.

    9. Kale and white bean soup with garlic

    Calories: 280 | Fat: 7g | Carbs: 42g | Protein: 12g | Sodium: 500mg

    This kale and white bean soup is packed with nutrient-dense kale and creamy white beans, making it a fiber-rich, filling meal. The garlic-infused broth gives it depth, while kale’s antioxidant properties make it a nutritious option for winter wellness. With its light broth base, this soup keeps calories in check and provides a balanced source of carbohydrates, protein, and healthy fats.

    10. Moroccan spiced lentil and chickpea soup

    Calories: 310 | Fat: 10g | Carbs: 45g | Protein: 15g | Sodium: 550mg

    Fragrant spices like cumin, coriander, and paprika lend this Moroccan-inspired lentil and chickpea soup a unique warmth and aroma. Protein-rich lentils and chickpeas make it filling without being heavy, offering fiber and essential nutrients in every bite. This soup is exotic and comforting, perfect for breaking up the monotony of typical winter meals while providing a hearty, plant-based option.

    11. Carrot and ginger soup

    Calories: 190 | Fat: 4g | Carbs: 35g | Protein: 4g | Sodium: 380mg

    This vibrant carrot and ginger soup combines sweet carrots and spicy ginger, creating a delicious and soothing bowl rich in beta-carotene. Ginger brings a bit of warmth, ideal for winter days, and its potential anti-inflammatory effects make it a healthful addition. Light yet satisfying, it’s easy to pair with a hearty sandwich or side salad.

    Pro tip: Grilled cheese croutons are perfect for any hearty soup. Try this recipe and take your soup to a whole new level! 

    12. Turkey and black bean chili

    Calories: 350 | Fat: 8g | Carbs: 45g | Protein: 30g | Sodium: 480mg

    This chili features lean ground turkey and black beans, making it a hearty yet nutritious take on a classic winter favorite. Adding bell peppers, tomatoes, and spices adds depth and more nutrients, while the turkey keeps the dish low in fat but high in protein. This one-pot meal is easy to make, great for leftovers, and perfect for feeding a crowd or stocking up for the week.

    Bottom line

    These recipes give you a satisfying lineup of hearty and nourishing dishes to warm up even the chilliest winter days. From comforting soups and stews to filling proteins and seasonal veggies, each dish is crafted to support your winter wellness and make mealtime (and leftovers) a breeze. 

    For more winter-ready meal ideas, safety tips, and other ways to beat the cold delivered right to your inbox, subscribe to our weekly newsletter!

  • The 16 best gifts for fitness lovers

    The 16 best gifts for fitness lovers

    With the holidays fast approaching, we know you’ll want to get the perfect gift for the fitness enthusiast in your life. These gifts aren’t just about getting the pump in—they’re also about supporting relaxation and recovery. With a range of price points, gifts like the Owala FreeSip Water Bottle, the Nike Essential Kettlebell Set, and the BenchK Wooden Pull-Up Bar will make a great addition under the tree this holiday season. 

    The 16 best gifts for fitness lovers in your life

    1. HoMedics Air Compression Back Stretching Mat

    Price: $270 USD

    Buy it: HoMedics | Amazon

    Why we love it: This air compression back mat from HoMedics is great for decompression for the fitness lover in your life—or even after a tough day on the job site. It has air chambers that inflate and deflate in the mat, helping you relax and release tension in your back muscles. It also emulates yoga-style poses to help you increase flexibility. It comes with pre-set programs and different intensity levels, so there’s no need to mess with configuration, and only time to relax and recover after a tough workout. 

    Product highlights:

    • Adjustable intensity for every user
    • Easy folding and storage
    • Increases flexibility
    • Reduces muscle tension 
    • Hand controller for easy operation

    2. The Garmin Forerunner 165 Music

    Price: $299.99 USD

    Buy it: Garmin | Amazon | REI

    Why we love it: This Garmin watch is the perfect catch-all for those who have yet to enter fitness watch territory. It connects to your music, phone notifications, and the popular fitness-tracking social media app Strava. This model is available in various colors, has a strong battery life, and is affordable, making it a great option for health-conscious individuals looking to improve overall health, track exercise, and boost sleep.

    Product highlights:

    • Personalized adaptive training
    • Built-in GPS
    • Colorful touchscreen display
    • Recovery insights and training metrics
    • Music compatible
    • 11-day battery life

    3. Amazon Basics High-Density Foam Roller 

    Price: $18.99 USD

    Buy it: Amazon

    Why we love it: Foam rollers are a simple tool with big benefits post-workout or after a demanding day at work. This Amazon foam roller is long, firm, and does the job without a fancy price point. It’s high-density and made to improve balance, strength, and flexibility. Made of durable material, it’s easy to wipe clean to eliminate bacteria and can be stored almost anywhere. 

    Product highlights:

    • Durable polypropylene material
    • Molded edges for increased comfort
    • Lightweight and easy to take on the go
    • 36 x 6 x 6 inches 

    4. Owala FreeSip Water Bottle

    Price: $27.99 USD

    Buy it: Owala | Amazon

    Why we love it: The Owala brand is one of our favorite affordable, non-toxic water bottles. They come in various sizes, and you can sip how you choose via the built-in straw or by swigging through the wide-mouthed opening. The bottle has a button flip top to access the straw and a tight lock to close, making it portable and leak-free. These bottles are also triple insulated to keep your beverages cold (or hot), come in a wide range of color options, and are dishwasher-safe. 

    Product highlights:

    • BPA, lead, and phthalate-free
    • Sip or swig options
    • 20 color options
    • Carry loop that doubles as a lock
    • Four different size options

    5. Technogym Home Workout Bench

    Price: $2,150 USD

    Buy it: Technogym

    Why we love it: This is the ultimate multi-use workout bench for those looking to splurge for the fitness lover on your list. It’s sleek and has built-in equipment storage, making it an excellent option for tight spaces. The bench comes with access to the Technogym app, so you can use it in endless ways and stay motivated without boredom. It also has a stylish design that compliments any home interior. 

    Product highlights:

    • Comes with a variety of equipment
      • 5 pairs of dumbbells with spacers
      • 3 elastic bands with different resistance levels
      • 3 pairs of weighted knuckles
      • 1 exercise mat
    • Access to the Technogym app
    • Wheeled for easy maneuvering 

    6. Nike Essential Kettlebells Set

    Price: $240 USD

    Buy it: Nike

    Why we love it: A good kettlebell set is a must-have for fitness enthusiasts. This set from Nike is durable and offers versatility in your workouts. With a black powder-coated finish for optimal grip and a stable base to reduce workout wobbling, it can easily withstand even the most intense workouts. It’s made of cast iron and ranges from 26 lbs to 53 lbs. 

    Product highlights:

    • Powder-coated finish
    • 30mm to 40mm handle diameter, depending on the size
    • Cast iron material 
    • Durable and versatile
    • Stable base design

    7. Black Diamond Spot 400 Headlamp

    Price: $49.95 USD

    Buy it: Black Diamond | Dicks Sporting Goods | REI

    Why we love it: Less daylight means less visibility for anyone who trains outdoors. This headlamp from Black Diamond features 400 lumens of power, a compact design, and ergonomic comfort. It also comes with a switch for easy lamp mode selection and can be powered with either the rechargeable BD 1500 Li-ion battery or 3 AAA batteries. It has multiple settings for a variety of brightness modes to adjust for close-range visibility or a far-reaching light source, all packed within waterproof housing. 

    Product highlights:

    • Waterproof housing
    • LED battery meter
    • Compact, lightweight design
    • 400 lumens of power
    • Long battery life with multiple battery compatibility options

    8. The Peloton Original Bike

    Price: $1,445 USD

    Buy it: Peloton | Amazon

    Why we love it: If you have a budding cyclist in your life, they likely have the Peloton original bike on their wishlist. This bike has a huge 21.5” HD touchscreen for dozens of virtual classes in a compact 4’ x 2’ footprint. It has a resistance knob and in-workout metrics for cadence, output, resistance, and heart rate tracking. You can pair the bike with a heart rate monitor strap or download the Peloton Watch App to track workouts on your wrist. This bike comes with the features a bike lover wants and the community of Peloton users to keep them trucking through even the toughest rides.

    Product highlights:

    • 21.5” HD touchscreen for immersive workout classes
    • Workout health and progress metrics
    • Heart rate strap and Peloton Watch connectivity
    • Smaller footprint than an average yoga mat
    • Resistance knob for quick manual control

    9. The GORUCK ​​Gym Bag – Ripstop ROBIC®

    Price: $145 USD

    Buy it: Goruck | Gearmoose

    Why we love it: A good gym bag is essential for gym-goers. The GORUCK bag is large, lightweight, and perfect for storing equipment. It’s made with 420D ROBIC® Ripstop Nylon, which is water resistant, easy to clean, and ultra lightweight. It has a flexible shoe compartment that can be cinched up when not in use and a comfy shoulder strap with padding and an adjustable length. It comes with multiple pockets and is built to last. 

    Product highlights:

    • 3 external pockets
    • 2 internal pockets for easy organization
    • Waterproof, easy-to-clean exterior
    • Adjustable shoulder strap with padding
    • Separate shoe compartment to keep belongings clean

    10. Sankuu Yoga Straps Stretching Strap

    Price: $12.98 USD

    Buy it: Amazon | Walmart

    Why we love it: A good stretch is a key component of any workout (or after a physically demanding day on the job), and these stretching straps from Sankuu Yoga are durable and versatile. Made for yoga, warm-up stretching, dance, pilates, aerial sports, and more, these nylon straps get the job done. They’re light, ultra-portable, and come with a handy storage bag. They’re comfortable on your hands and feet and can be used for warm-ups, workouts, cool-downs, and rehabilitation exercises. They’re also highly affordable, making them a great stocking stuffer. 

    Product highlights:

    • Nylon material
    • Storage bag
    • Versatile for any type of warm-up
    • Comfortable on the hands and feet
    • 12 loops for easy adjustment

    11. BenchK Wooden Pull-Up Bar PB204

    Price: $279 USD

    Buy it: BenchK | Fitness Factory

    Why we love it: Upgrade your pull-up game to something more durable. This wooden pull-up bar from BenchK is adjustable and mounted on a white steel frame, ensuring no damage to your door frames. It is made of beach wood and hand-oiled with oil safe for food handling environments. There are no sharp edges or protruding elements, and it is made of only allergen-free materials. 

    Product highlights:

    • Hand-oiled wood material that’s allergen-free
    • Beautiful wood color and strong steel frame
    • Comes with a sleek frame suitable for installation almost anywhere
    • Can be used for a variety of pull-up workouts
    • Free shipping anywhere in the continental U.S.

    12. Nekteck Shiatsu Neck and Back Massager with Soothing Heat

    Price: $49.99 USD

    Buy it: Nekteck | Amazon

    Why we love it: The Nekteck Shiatsu Massager is another great way to give the gift of relaxation. This massager helps alleviate muscle soreness and has a built-in soothing heat function to improve blood circulation. It has adjustable settings and intensity so users can get the pressure they want. The material is soft leather and breathable mesh fabric, so it’s easy to clean and prevents bacteria buildup. It’s also ultra-portable and great for the office, traveling, car, or home.

    Product highlights:

    • Auto-shut-off protection to avoid overheating
    • 3-speed settings
    • Comfortable and easy-to-clean material
    • Alleviates muscle soreness and warms users
    • Easy to bring with you on the go

    13. Nordstick Zero Sled

    Price: $300 USD

    Buy it: Nordstick

    Why we love it: Sled workouts are challenging, fun, and great for fitness lovers who enjoy the outdoors (or have indoor turf). The Nordstick Zero Sled is a popular choice, with 360-degree swivel technology for quick direction changes and no stopping, unclipping, or adjusting. Users can do multi-direction exercises, work on any surface, and take the sled in the car on the go. It’s made from quality steel and can support up to a 275-lb load, adding extra fun to any full-body functional workout. 

    Product highlights:

    • 360-degree swivel technology
    • Works on all surfaces
    • Maximum load capacity of 275lbs
    • 45lbs unloaded
    • Indoor and outdoor compatible

    14. ATERCEL Workout Gloves

    Price: $19.99 USD

    Buy it: Amazon

    Why we love it: Lifting can leave your hands feeling like sandpaper. These ATERCEL gloves are built to maximize your grip with a uniquely ergonomic design and reduce discomfort when lifting heavy. They protect against friction, discomfort, and calluses and allow users to max their reps comfortably. These gloves have a snug-fit design, five sizes, and adjustable wraps to ensure a perfect fit. The pull loop makes them easy to pull off, and the mesh inside keeps your hands cool and dry for the duration of your workout. 

    Product highlights:

    • Inner Mesh material keeps hands dry
    • 5 different sizes
    • Adjustable wraps for a snug fit
    • Great pricepoint
    • Lightweight, stretchy, and comfortable while staying protective

    15. Shokz Openfit Air Bone Conducting Headphones

    Price: $119.95 USD

    Buy it: Shokz | BestBuy | Amazon

    Why we love it: Headphones are a must-have for every fitness lover, and the Shokz brand bone conducting headphones combine quality, comfort, and safety. They’re designed to be open-ear but secure, so users can enjoy their music and be aware of their surroundings outside. Their DirectPitch technology and tuning holes create precise, natural audio without sacrificing deep bass. They have a long battery life, support multi-pairing, have customizable button functions, and four smart microphones. 

    Product highlights:

    • Engineered fit for maximum comfort
    • 6 hours of battery life on a single charge
    • 4 smart microphones
    • Quality sound features
    • Bone conducting open-ear design for safety
    • 0.3 oz weight and adaptable ear hooks

    16. Theragun PRO Plus

    Price: $599 USD

    Buy it: Theragun | Amazon | Recovery For Athletes

    Why we love it: Massage guns are a popular recovery tool for all fitness lovers, and Theragun is leading the market. This PRO Plus version supports top-tier deep muscle percussive massage with five more cutting-edge therapies. It has neat infrared LED therapy to treat tissue and joints, heat therapy to relieve soreness and enable quick warmups, vibration therapy for improved circulation, and more. Fitness professionals trust Theragun to optimize recovery, relieve pain and tension, and improve mobility. It’s also an excellent option for people in physically demanding jobs who could benefit from deep tissue relaxation post-work.

    Product highlights:

    • Prevents soreness post-workout
    • Improves circulation
    • Multi-setting for different types of recovery
    • Easy to clean
    • Long lasting charge
    • Supports multiple head types for different percussive modes 

    For more gift guides for that special person this holiday season, subscribe to our weekly newsletter!

  • The best breakfast sandwiches to fuel busy mornings on-site

    The best breakfast sandwiches to fuel busy mornings on-site

    Breakfast sandwiches are a staple for many, offering the perfect combination of convenience, nutrition, and deliciousness. Whether you’re grabbing a quick bite on the go or indulging in a gourmet creation at home, a bagel and lox, caprese croissant, or spicy chickpea avocado toast are just some of the sandwiches on our list that maximize taste without sacrificing your health goals.

    UTHH’s top 8 breakfast sandwiches

    Bagel and lox

    A true classic, the bagel and lox sandwich is a beloved favorite, especially in Jewish cuisine. The combination of soft, chewy bagels and thinly sliced lox creates a delightful balance of textures, while fresh dill, scallions, and capers add a savory, herbaceous punch. Opting for a schmear of cream cheese, tofu spread, or even whitefish salad amps up the flavor while contributing a bit of protein and healthy fats. It’s also easy to make, generally taking less than ten minutes. Plus, with nutrient-rich ingredients like tomatoes, cucumbers, and red onions, this sandwich is as nutritious as it is delicious.

    Caprese croissant

    The Caprese croissant is the perfect combination of savory and fresh for those who enjoy Mediterranean flavors. This sandwich is stuffed with creamy mozzarella, tangy pesto, cherry tomatoes, and arugula, all tucked inside a flaky croissant. Not only is it delicious, but the fresh vegetables also offer a great balance of healthy fats, fiber, and antioxidants. It takes just 15 minutes to prepare and bake, making it an ideal quick, nutritious breakfast option.

    Breakfast burrito

    Breakfast burritos are versatile, flavorful, and freezer-friendly, perfect for meal-prepping or busy mornings. Filled with fluffy scrambled eggs, sautéed mushrooms, ham, and melty cheese, these burritos are customizable for any preference. Whether you add extra veggies or switch up the protein, they provide a great balance of carbs and protein to energize you throughout the morning. Best of all, this recipe makes four to five burritos in only 30 minutes, allowing you to meal prep for the week.

    Croque Madame

    A French classic, the Croque Madame elevates the traditional ham and cheese sandwich with a rich, creamy Mornay sauce and topped with a perfectly fried egg. Gruyère cheese and Dijon mustard add bold flavors, while the runny yolk creates a luxurious texture that complements the crispy bread. With a balance of protein, healthy fats, and comforting flavors, this sandwich is perfect for a hearty breakfast—but probably one best left for the weekends.

    PB & J waffle sandwich

    For a nostalgic twist on the classic peanut butter and jelly, this peanut butter and berries waffle sandwich offers a mix of textures and flavors. Using whole-wheat freezer waffles as the base, paired with natural peanut butter and fresh berries, it provides a boost of protein, fiber, and antioxidants. Ready in just five minutes, this sandwich is a fun and healthy option for any morning.

    Pro tip: If you’re not a fan of store-bought waffles, it’s easy to make your own and freeze leftovers for a quick and simple breakfast on the go.

    Monte Cristo

    The Monte Cristo is the ultimate fusion of sweet and savory. It combines ham, turkey, and cheese in a sandwich dipped in egg batter and cooked like French toast. Topped with powdered sugar and served with raspberry jam, it’s a delightful mix of flavors. While it may not be the healthiest option on the list, it’s always good to enjoy an indulgent meal once in a while.

    Mexican molletes

    If you’re looking for a unique twist on breakfast, Mexican Molletes are unmatched. This dish combines crispy bolillo rolls with hearty refried beans, melted cheese, and fresh pico de gallo for a flavor explosion. The savory combination perfectly balances protein, fiber, and authentic Mexican flair. Ready in just 25 minutes, they’re a great way to shake up your usual meal.

    Spicy chickpea avocado toast

    For a breakfast packed with plant-based goodness, spicy chickpea avocado toast offers the perfect balance of flavors and nutrients. Creamy avocado, tangy lemon juice, and spiced chickpeas come together on crispy sourdough, creating a meal full of healthy fats, protein, and fiber. It’s a great way to kick-start your day with bold flavors.

    Final thoughts

    From classic bagels to spicy chickpea toast, these breakfast sandwiches offer something for everyone, whether you’re after comfort or something fresh and bold. Each sandwich brings unique health benefits and flavors to the table, helping you start your day on the right note. Try them all and see which one becomes your new favorite go-to breakfast. 

    For more delicious ideas and wellness tips, follow us on LinkedIn and subscribe to our weekly newsletter.

  • Cold weather got your skin? Here are 8 best ways for tradespeople to keep it protected 

    Cold weather got your skin? Here are 8 best ways for tradespeople to keep it protected 

    Working outside in inclement weather can be hard on your body and skin—especially in areas exposed to the elements. Your skin is your body’s biggest organ, and caring for it means caring for your overall health. Pay attention to dry skin signs like itching, flakiness, and irritation, and try things like humidifiers, moisturizers, and proper face coverings to beat the itch. Cold weather doesn’t have to get to you every season; take precautions to prevent skin damage.

    Dry skin in the winter is normal

    When the weather gets cold, humidity in the air drops. This causes the moisture in your skin to evaporate more quickly, leaving it feeling dry. But it’s not only the outdoor air that affects your skin. Indoor heaters can also dry out the air and strip your skin of its natural oils. 

    But here’s the skin—dry skin doesn’t pick and choose who it affects; it’s completely normal to experience weather-related skin changes. And although you could just tough it out until the warm weather comes back, you could also do many simple things to help yourself throughout the season. 

    Signs of dry winter skin

    If you’re not sure if your skin is dry this season, consider the following signs or symptoms:

    • Itchy skin
    • Skin that feels and looks rough to the touch
    • Feeling tightness or stiffness in the skin
    • Light to moderate peeling or scaling
    • Cracks and fine lines in the skin
    • A dry “riverbed” look to the skin on your legs
    • Inflammation
    • Deep cracks in the skin that may bleed

    If your itchiness and cracks escalate to pain and signs of infection, it may be time to see a healthcare professional. That said, most of these symptoms can be remedied with easy, at-home treatments. 

    8 top tips to save your skin from the wrath of winter

    1. Moisturize after washing

    Maybe the most obvious way to get more moisture back into your skin is to moisturize. But when you do it might make all the difference. When you moisturize right after washing, and your skin is still slightly damp, it is primed to absorb and retain maximum moisture from your moisturizer. This essentially seals in the hydration and combats dryness in the long term. 

    We recommend using a cream or balm-based product, which is more moisturizing than a lotion. 

    Moisturizers rich with tallow are especially effective as they comprise similar oils our skin naturally produces. Products like Ancestral Cosmetics or Amallow are great starting places, but you can also make your own from a high-quality tallow or suet—that way, you know exactly what’s in it.

    2. Apply sunscreen (even if it’s not hot)

    During winter, the Earth’s ozone layer is at its thinnest, which allows UV rays to reach the Earth faster and more intensely. Working outside in the elements makes you even more susceptible to burning.

    Snow also reflects the harshness of UV rays and can quickly cause skin damage, so it’s important to always protect your skin. The minimum SPF we’d recommend for the face and body is SPF 30, and if you want convenience, you can look for products suited for the face and body, like the Neutrogena Ultra Sheer Dry Touch sunscreen. 

    3. Use a humidifier

    The heaters we use indoors over the winter tend to suck the moisture out of the air, so using a humidifier will add some moisture back. Humidifiers can help relieve dry, itchy, cracked skin but can also help with respiratory and sinus issues during cold and flu season. 

    When shopping around for a humidifier, make sure you’re purchasing one well-suited to the size of the room where you’ll place it. The product page should indicate the square footage that a particular model can support. 

    4. Stay hydrated

    Protecting your skin starts internally. Drinking enough water helps your body combat dry skin and relieve any itchiness or flaking. Proper hydration also restores the elasticity of your outer layer of skin, which helps with skin tightness and the risks of cracking.

    5. Double-check your diet

    A proper diet may also aid in dry and itchy skin relief. Foods rich in specific vitamins and minerals are crucial for overall skin health.

    • Vitamin A: Helps reduce flaking and replenishes skin elasticity
    • Vitamin D: Helps strengthen your skin barrier, prevent peeling, and reduce the water loss
    • Omega-3s: Help with dry skin by improving skin barrier function, locking in moisture, and keeping out irritants

    Also, be mindful that alcohol, tobacco, and foods high in processed sugar can worsen your dry skin. 

    6. Avoid hot water

    While it’s tempting to take a scalding hot shower after a freezing cold day outside, it’s likely making your dry skin even worse. Hot water strips the skin of its natural oils, and the low moisture in the air makes it challenging for your skin to catch up and replenish. Hot water also compromises your skin’s barrier, leading to more sensitivity to the elements.

    Go with warm water when you can, and moisturize right after your shower to protect your skin barrier. 

    7. Don’t forget to protect your lips

    Your lips get especially dry because they lack oil glands and cannot moisturize themselves. That’s why it’s easy to have chapped lips at any time of year, especially during the winter. 

    You can use almost any lip balm for dryness, cracks, and tightness, but we like Aquafor. It’s paraben-free and fragrance-free, and widely-recommended by Dermatologists. Apply it at night and routinely throughout the day to protect your lips. Similarly, tallow-based balms work exceptionally well.

    8. Cover your face 

    Architects, engineers, and construction workers often have to brave the elements, and protecting sensitive skin on the face is essential. Luckily you can find products that protect your face, keep you warm, and can be worn with your PPE. 

    Neck gaiters are thick but still breathable for working hard on the job site, and these face coverings from Ergodyne are made explicitly with tradespeople in mind. They come in a neck gaiter style and balaclava options for optimal protection against wind, snow, and sun. 

    Bottom line

    The physical labor in the trades is tough enough, and you don’t need dry, cracked winter skin to make it even tougher. Look out for signs of redness, flakiness, itchiness, and cracked skin, and try out a thick moisturizer, a humidifier, lip balm, and face covering to protect yourself. 

    Depending on where you are, the winter could be a long season, but it doesn’t have to be a long season of inflammation and pain for your skin. 

    For more on health, wellness, and everything in the AEC space, subscribe to the newsletter.

  • The 25 best slow cooker meals for a quick and easy worknight dinner

    The 25 best slow cooker meals for a quick and easy worknight dinner

    After working all day, the last thing most of us want to do when we get home is cook supper. We’re tired, hungry, and even a tad grumpy, so we need dinner ASAP! Crockpot (or slow cooker) meals are one of the simplest ways to have nutritious meals ready when you are—walk in the door to the tantalizing smells of a home-cooked meal ready to chow down on. From creamy slow cooker Tuscan Chicken to savory slow cooker Beef and Broccoli, these Crockpot recipes make dinner prep a breeze.

    25 best Crockpot meals for a quick and easy dinner

    1. Crock Pot Tuscan Chicken

    This slow-cooker Tuscan Chicken from Easy Family Recipes combines juicy chicken breasts with a creamy, garlicky sauce filled with spinach and sun-dried tomatoes. The flavors meld beautifully in the crockpot, creating a dish that’s rich and satisfying but doesn’t compromise your health goals. It’s perfect over a bed of pasta or rice, and the leftovers are even better.

    2. Shrimp and Crab Bisque

    The Slow Cooker Shrimp and Crab Bisque from Yes to Yolks is a luxurious seafood dish that’s surprisingly easy to prepare. Rich with flavors of the sea, this creamy bisque is perfect for a special dinner or an elegant weeknight meal.

    3. Crockpot Honey Garlic Pork

    This Crockpot Honey Garlic Pork from The Recipe Rebel is the perfect blend of sweet and savory. The pork is perfectly cooked in a honey garlic sauce, making it tender and flavorful. It’s an easy dinner option that pairs well with steamed vegetables or mashed potatoes and makes for a delicious and easy next-day lunch sandwich.

    4. Vegetarian Chili

    Try Slow Cooker Vegetarian Chili from Well Plated for a hearty and flavorful meat-free option. This chili is packed with beans, vegetables, and spices, making it a satisfying and protein-rich meal perfect for any night of the week.

    5. Beef and Broccoli

    The Recipe Critic’s Slow Cooker Beef and Broccoli brings a takeout favorite to your dinner table. The beef is cooked until tender, and the broccoli is added at the end to keep it crisp. Paired with your favorite rice, this meal is an easy choice.

    Pro tip: This recipe is that good and holds up well in the fridge. Double the recipe and take it for lunch the next day!

    6. Chicken Enchilada Soup

    If you’re craving something hearty, Gimme Some Oven’s Crockpot Chicken Enchilada Soup is a must-try, especially if you’ve been out in the cold all day. Loaded with chicken, beans, and enchilada flavors, this soup is comforting, easy to prepare, and packed with nutrients to re-fuel you after a tough day on site.

    7. Korean Beef Tacos

    Switch up your taco night with Slow Cooker Korean Beef Tacos. Slow-cooked beef in a sweet and spicy sauce brings a fusion twist that’s sure to impress. The Korean beef, caramelized kimchi, and Sriracha mayo are tucked into a warm flour tortilla. Or, throw it on top of some rice for a gluten-free option.

    8. Crockpot Butternut Squash Soup

    The Crockpot Butternut Squash Soup from Well Plated by Erin is a creamy, comforting, naturally sweet, and flavorful dish. Made with simple ingredients like butternut squash, carrots, and warm spices, it’s ideal for cozy fall or winter dinners. It’s also a great option for next-day lunch if you have a portable thermos.

    9. White Chicken Chili

    Warm up with this Crockpot White Chicken Chili from Spend With Pennies. This creamy chili is packed with chicken, beans, and a hint of spice, offering a comforting and satisfying dinner option. Serve it with your favorite dinner rolls for a satisfying supper.

    10. Slow Cooker Bolognese Sauce

    For a rich, meaty sauce that pairs perfectly with pasta, try Spend With Pennies’ Slow Cooker Bolognese Sauce. Slow cooking brings out the depth of flavor in this classic Italian dish, making it a family favorite. If you’re not a fan of beef or trying to cut back on calories, try swapping the beef for turkey. 

    11. Crockpot Buffalo Chicken

    Looking for something with a bit of kick? Chelsea’s Messy Apron’s Crockpot Buffalo Chicken Chili combines the spice of shredded buffalo chicken with the heartiness of traditional chili, complete with beans for some added protein. Plus, leftovers make a great (and filling) lunch for the next day!

    12. Seafood Stew

    Try the Crockpot Seafood Stew from Slow Cooker Gourmet for a comforting, hearty, and protein-packed dinner to nourish and fuel you after a long day on the job site. This stew combines a variety of seafood, including shrimp and fish, with vegetables in a flavorful broth, making it a satisfying meal on its own or served over rice.

    13. Slow Cooker Chicken Fajitas

    For a quick and healthy dinner, Cooking Classy’s Slow Cooker Chicken Fajitas are a great choice. The chicken, peppers, and onions are cooked with spices, resulting in a flavorful filling for your tortillas. Top them with your favorite fajita toppings like shredded cheese, chopped lettuce, tomatoes, salsa, and/or sour cream.

    Pro tip: Double the recipe and save half for meal prep over the week! Fajitas are an easy, portable, and protein-packed lunch that will keep you nourished throughout your shift.

    14. Crockpot Potato Soup

    Indulge in creamy comfort with Crockpot Potato Soup from Family Fresh Meals. This soup— loaded with potatoes, bacon, and cheese—is the ultimate comfort food for chilly nights after a long shift. Serve it with some thick, crusty bread, or make grilled cheese sandwiches to dip in the soup.

    15. Chicken Marsala

    Le Creme de la Crumb’s Slow Cooker Chicken Marsala brings the flavors of an Italian classic to your dinner table without all the prep and cook time. The chicken is cooked to perfection in a creamy mushroom Marsala wine sauce. It is delicious served over a bed of pasta, but rice is also an excellent option for a gluten-free alternative.

    16. Salmon with Lemon and Dill

    Slow Cooker Salmon with Lemon and Dill from Delish is a light and healthy option that’s full of bright, fresh flavors—and loaded with heart-healthy omega-3 fatty acids. The salmon cooks gently in the crockpot, ensuring it stays tender and moist, while the lemon and dill add a delicious zing.

    17. Crockpot Teriyaki Chicken

    Enjoy a sweet and savory meal with The Recipe Critic’s Crockpot Teriyaki Chicken. The homemade teriyaki sauce slowly cooks with chicken, making it an easy and tasty dish to serve over rice. It’s also great to pop in your portable Crock Pot for the next day’s lunch.

    18. Pulled Pork

    Bon Appétit’s Slow Cooker BBQ Pulled Pork is a versatile dish that’s great for sandwiches, tacos, or on its own. The pork is slow-cooked to perfection, ensuring it’s tender and flavorful. Our favorite way to enjoy this dish is to serve it on hamburger buns topped with crunchy coleslaw.

    Pro tip: Make two extra sandwiches for lunch the next day!

    19. Spinach Artichoke Chicken

    If you love spinach artichoke dip, you’ll enjoy The Lazy Slow Cooker’s Crockpot Spinach Artichoke Chicken. This dish combines the classic creamy dip flavors with tender chicken for a punch of protein and is served over pasta for a satisfying meal. Rice or quinoa would also work as a suitable gluten-free alternative.

    20. Jambalaya

    Bring a taste of the South to your home with Taste of Home’s Slow Cooker Jambalaya. Packed with sausage, chicken, shrimp, and rice, this dish is bursting with bold Cajun flavors. With all the different ingredients, this recipe is a meal on its own!

    21. Crockpot French Onion Soup

    Spend With Pennies’ Crockpot French Onion Soup offers a rich, savory broth topped with melted cheese and bread. It’s a classic French dish made even easier with a slow cooker—the perfect dinner after a chilly day on the site.

    22. Crockpot Sweet and Sour Meatballs

    Try The Seasoned Mom’s Crockpot Sweet and Sour Meatballs for a dish that pleases everyone. The meatballs are cooked in a tangy, sweet and sour sauce, making them a hit over rice or noodles. They’re delicious and fresh, but the flavor intensifies the next day!

    23. Slow Cooker Beef Bourguignon

    Enjoy a gourmet meal with minimal effort using Dinner at the Zoo’s Slow Cooker Beef Bourguignon. This hearty stew features tender beef, vegetables, and red wine, perfect for a special dinner or a weekend family feast.

    24. Crockpot Stuffed Peppers

    Delish’s Crockpot Stuffed Peppers are a fun and flavorful dinner option high in protein and nutrients. The peppers are stuffed with a delicious mixture of ground beef, rice, and spices and slow-cooked to perfection. These amazing peppers make the perfect meal all on their own.

    25. Slow Cooker Lentil Soup

    I Heart Vegetables’ Slow Cooker Lentil Soup is a nutritious, filling meal that’s easy to prepare. This soup is packed with vegetables and lentils, perfect for a light, healthy, plant-based dinner. Serve it with dinner rolls or a French baguette for some added bulk. This is also a great option to take to work in a thermos to keep you satiated through your shift.

    Why we love slow cooker meals

    Slow cooker meals simplify dinner prep, letting you enjoy a delicious home-cooked meal with minimal effort. By prepping ingredients in the morning or even the night before, you can come home to a ready-to-eat dish. Slow cooking enhances the flavors, making even the simplest ingredients taste amazing. 

    For added convenience, consider batch-prepping ingredients and storing them in freezer bags for easy thawing and cooking. This makes the morning prep quicker and easier. 

    Portable crockpots are also great for reheating meals on the go, especially during cold weather. Consider bringing a portable crockpot to work with you, especially on those chilly winter months, and warm up a hearty soup or stew.