Under the Hard Hat

Tag: Wellness

  • UTHH March meal plan: Fast and nutritious meals to keep construction workers going

    UTHH March meal plan: Fast and nutritious meals to keep construction workers going

    Finding time to cook during a hectic workweek can feel challenging, especially when you’re constantly on the go. Quick meals often mean grabbing something more convenient than nutritious, but it doesn’t have to be that way. From hearty black bean-quinoa bowls to quick hash brown quiche cups, this weekly meal plan is packed with simple, healthy recipes that are easy to prepare and designed to keep you fueled, no matter how busy your schedule gets.

    7 days of healthy dinners

    Monday

    Main dish: Kale & avocado salad with blueberries & edamame

    This kale and avocado salad offers a perfect mix of nutrients and vibrant flavors. Packed with fiber-rich kale, creamy avocado, sweet blueberries, and protein-loaded edamame, it’s a satisfying, well-balanced meal. Tossed in a tangy lemon vinaigrette, it delivers 376 calories per serving, along with 31 grams of healthy fats, 21 grams of carbohydrates, and 9 grams of protein. For an extra dose of protein, top with grilled chicken, steak, or tofu.

    Side dish: Buffalo cauliflower with blue cheese sauce

    Buffalo cauliflower offers the bold, spicy flavor you crave but with fewer calories than traditional wings. The roasted cauliflower florets bring 4 grams of fiber and 7 grams of protein per serving, making this a veggie-packed alternative. Paired with a creamy blue cheese dip, it’s a delicious way to satisfy your cravings while sneaking in extra nutrients. Best of all, it’s simple to make and can be done within half an hour.

    Tuesday

    Main dish: Salmon & avocado poke bowl

    This Hawaiian-inspired salmon and avocado poke bowl features tender, bite-sized pieces of marinated salmon combined with creamy avocado and served over a bed of brown rice. The marinade, made with soy sauce, sesame oil, sriracha, and Chinese-style mustard, adds a flavorful kick to the dish. Each serving provides a balanced meal with 22 grams of healthy fats and 30 grams of protein from the salmon and avocado. It also comes with complex carbohydrates from the brown rice, which give you energy for a longer period—perfect for construction workers with long hours.

    Side dish: Caprese skewers

    These simple caprese skewers combine fresh grape tomatoes, basil leaves, and mozzarella balls, drizzled with extra-virgin olive oil and aged balsamic vinegar. Each skewer offers a burst of flavor and a good balance of healthy fats and protein from the mozzarella. They are easy to pack and are a great side dish to complement your poke bowl.

    Wednesday

    Main dish: Slow-Cooker Chicken & White Bean Stew

    This hearty slow-cooker stew combines tender chicken breasts with fiber-rich cannellini beans, fresh kale, and aromatic rosemary, all simmered together in a slow cooker. Just toss in the ingredients and let the cooker do its work, and you’ll be rewarded with several servings. Each serving provides 54 grams of carbohydrates and 44 grams of protein, helping you stay full longer. It’s a great recipe to maximize your cooking time and requires minimal preparation. The leftovers also make for a great next-day lunch! 

    Side dish: Tuna & Olive Spinach Salad

    This Mediterranean-inspired salad features protein-rich canned tuna mixed with briny olives and creamy feta cheese, served over a bed of fresh spinach. It takes only ten minutes to make, making it a perfect side dish for people constantly on the go. Each serving delivers 376 calories, 21 grams of fat, 26 grams of carbohydrates, and 26 grams of protein, making it a nutritious and satisfying side dish.

    Thursday

    Main dish: Slow-Cooker Mediterranean Diet Stew

    This hearty Mediterranean stew combines a variety of vegetables, fiber-rich legumes, and healthy fats, aligning well with the Mediterranean diet. The slow-cooker method allows the flavors to meld together, resulting in a comforting and nutritious meal. Each serving provides a balanced mix of nutrients, supporting overall health and well-being.

    Side dish: Egg salad lettuce wraps

    These egg salad lettuce wraps offer a lighter twist on the classic sandwich, using crisp lettuce leaves instead of bread. The combination of protein-rich eggs and fresh vegetables makes for a satisfying and nutritious side dish. Each serving delivers essential nutrients while keeping the meal light and refreshing.

    Friday

    Main dish: Baked eggs in tomato sauce with kale

    This dish features eggs poached in a savory tomato sauce with hearty kale, delivering a flavorful and nutritious meal. Each serving provides 344 calories, 20 grams of fat, 21 grams of carbohydrates and protein, making it a balanced option for dinner. This one-pan meal is both simple to prepare and satisfying. It takes around half an hour to make and can easily be customized to your preferences.

    Side dish: Avocado toast with burrata

    Elevate your meal with this creamy avocado toast topped with rich burrata cheese. The crisp toast adds a delightful texture, making it a perfect complement to the baked eggs. To make it even better, you can use the toast to scoop up the flavorful tomato sauce from the baked eggs.

    Saturday

    Main dish: Loaded cucumber & avocado sandwich

    This refreshing cucumber and avocado sandwich combines with a creamy spread made from ricotta, extra-sharp Cheddar cheese, chives, lemon juice, salt, and pepper. This spread gives this veggie sandwich a rich flavor, while sliced red peppers, cucumbers, and avocado provide the filling. Each serving delivers 403 calories, 23 grams of fat, 35 grams of carbohydrates, and 17 grams of protein, making it a balanced and satisfying meal.

    Side dish: Mashed chickpea salad with dill & capers

    This creamy yet light chickpea salad is full of bright, herby goodness. On its own, it’s great to serve alongside a sandwich or veggie burger in place of potato salad or coleslaw. Each serving provides 186 calories, 12 grams of fat, 16 grams of carbohydrates, and 5 grams of protein, making it a nutritious and flavorful side dish.

    Sunday

    Main dish: Black bean-quinoa Buddha bowl

    This hearty Buddha bowl combines protein-rich black beans and quinoa, providing a satisfying base for a variety of fresh toppings. Each serving delivers 500 calories, 16 grams of fat, 74 grams of carbohydrates, and 20 grams of protein, making it a balanced meal option, especially for people with high energy demands. Including pico de gallo, cilantro, and avocado adds fresh flavors and healthy fats, enhancing taste and nutrition.

    Side dish: Greek yogurt parfait

    This simple and healthy parfait layers creamy Greek yogurt with fresh berries, crunchy granola, and a drizzle of honey. Each serving offers a nutritious balance of protein, carbohydrates, and healthy fats, making it a perfect dessert to round out a meal. The combination of textures and flavors makes this parfait both satisfying and delicious.

    Breakfast and snack ideas to keep you fueled

    Finding time for a nutritious breakfast or snack can be tricky, especially when mornings are hectic. These recipes are quick, easy to prepare, and portable—perfect for trade workers with busy schedules. They’re packed with ingredients to keep you energized throughout the day.

    • Yogurt & honey fruit cups: This refreshing option pairs creamy yogurt with fresh fruit and a drizzle of honey for natural sweetness. It’s simple to prepare and makes for a light, healthy snack or breakfast. Plus, it’s easy to pack and enjoy on the go.
    • Hash brown quiche cups: These mini quiches combine crispy hash browns with eggs, spinach, and cheese for a satisfying bite. They’re a great make-ahead option that reheats well, making mornings easier. Their hearty mix of ingredients will help you stay full until your next meal.
    • Overnight oats with yogurt: Overnight oats are a no-fuss breakfast you can prepare the night before. They combine oats, maple syrup, and milk with a topping of yogurt and fresh fruit. This meal is filling and delicious, perfect for a quick grab-and-go start to your day.
    • Egg muffins: Egg muffins are a versatile, protein-packed choice that can be customized with vegetables and cheese. They’re meal prep-friendly, making it easy to have a healthy snack or breakfast ready when needed. Their small size makes them perfect for eating on the move.

    Ready to simplify your diners and stay energized throughout the week? Subscribe to our newsletter and follow us on social media for weekly recipe ideas tailored to your busy lifestyle!

  • 9 tips for construction professionals to stay energized on the job

    9 tips for construction professionals to stay energized on the job

    Low energy can be frustrating, especially when it affects your daily productivity and overall well-being. Whether you’re dealing with long hours at work, poor sleep, or just the general hustle and bustle of life, cutting back on caffeine, supporting your gut, and getting sunlight are easy ways to increase energy levels that can make everything seem more manageable and less challenging.

    Why you have low energy

    Low energy can stem from various factors, especially in physically demanding fields like the trades. Long work hours, extended or irregular shifts, and high-stress environments are common in this industry, which can significantly contribute to fatigue. The body’s natural circadian rhythm, which regulates sleep and wake cycles, can be disrupted by these demanding schedules, leading to chronic tiredness and decreased alertness. Additionally, poor sleep quality, lack of proper nutrition, and excessive consumption of caffeine or alcohol can further exacerbate feelings of fatigue​.

    Whether you’re trying to get through a demanding workday at the site or simply looking to enhance your overall well-being, knowing how to increase energy levels can be a game-changer. Incorporating these simple yet effective strategies into your daily routine can turn the tide and boost your productivity.

    9 tips to boost your energy and increase focus and productivity 

    1. Avoid processed foods and refined carbs

    One of the quickest ways to drain your energy is through poor dietary choices. Consuming processed foods, sugar, and refined carbs can cause rapid spikes in your blood sugar levels, often followed by sudden crashes that leave you feeling sluggish and tired.

    To maintain steady energy levels, focusing on a balanced diet tailored to your body is important. Each individual has slight variations in their food sensitivities that can alter how a person responds. Therefore, it’s important to optimize your food based on what makes you feel good and avoid bloating or energy crashes. In addition, choosing whole grains, lean proteins, healthy fats, and plenty of vegetables is typically a safe bet. These foods help stabilize blood sugar and provide sustained energy, keeping you alert and focused​.

    2. Feed your gut

    A healthy gut microbiome is a must for anyone looking to increase energy levels. It helps improve nutrient absorption, leading to better uptake of vitamins, minerals, and proteins. The opposite is also true. When your gut is imbalanced due to poor diet, stress, or lack of sleep, it can lead to fatigue and lower energy levels as nutrient absorption decreases.

    Improving your diet is a simple and effective way to improve your gut microbiome. Foods rich in probiotics, such as yogurt, kefir, and fermented vegetables, are a great start. Additionally, consuming fiber-rich foods like fruits and whole grains helps support gut health and can lead to improved energy levels​.

    Pro tip: Alcohol, sugar, industrial seed oils, and processed foods are some of the worst foods for gut health. Simply avoiding these can make a big difference in your gut microbiome.

    3. Stay hydrated

    Staying hydrated is crucial for maintaining energy levels, especially if you want to increase your energy during hot summer days. But it’s not just for hot days; dehydration can significantly impact your physical and mental performance, leading to fatigue, headaches, and difficulty concentrating. When your body lacks sufficient water, it struggles to carry out essential functions, such as regulating body temperature and transporting nutrients to cells, which can leave you feeling drained.

    To avoid dehydration, drink at least eight cups of water per day, more if you’re physically active or working in a hot environment. An alternative approach is incorporating water-rich foods like fruits and vegetables into your diet. If plain water feels too monotonous, try infusing it with lemon, cucumber, or mint for a refreshing twist​, or throw in a packet of electrolytes.

    4. Cut back on caffeine

    While caffeine can provide a temporary energy boost, excessive consumption can lead to long-term fatigue, particularly if it interferes with your sleep. Caffeine blocks adenosine, a chemical in your brain that promotes sleep, making you feel more awake. However, consuming too much caffeine, especially later in the day, can disrupt your sleep cycle, leading to poor sleep quality and increased tiredness the following day.

    Limiting caffeine intake to 400 mg daily, roughly equivalent to four cups of coffee, is recommended. Try to avoid caffeine after 2 pm to prevent it from interfering with your sleep. If you’re particularly sensitive to caffeine, consider gradually reducing your intake to avoid withdrawal symptoms like headaches and irritability. Switching to herbal teas or decaffeinated coffee in the afternoon can help you wind down without sacrificing the energy boost​.

    5. Supplement with essential nutrients

    If you’re looking into supplements to increase energy, B vitamins, iron, and magnesium are among the most effective options. For example, B12 and B6 are essential for converting food into energy, making them vital to prevent fatigue. B12, in particular, supports the formation of red blood cells, which carry oxygen throughout your body and ensure your muscles and brain have the fuel they need to function effectively.

    Iron is another critical nutrient, especially for those at risk of anemia, a condition where your body doesn’t produce enough healthy red blood cells, leading to chronic tiredness and weakness. Women, in particular, may benefit from iron supplementation, especially if they have heavy menstrual cycles.

    Magnesium is another nutrient you can supplement that’s great for energy. It’s involved in over 300 biochemical reactions in the body, including energy production. It helps convert food into energy and is essential for maintaining muscle and nerve function. Low levels of magnesium can lead to feelings of fatigue, muscle cramps, and even mental fog.

    6. Prioritize sleep

    Sleep is a no-brainer. Yet so many people in construction fail to get enough of it. While the early work hours are hard to avoid, there is a way to approach sleep strategically. The goal is to get 7-9 hours of sleep each night. Effective strategies that help you get a better sleep include:

    • Silencing smartphone notifications after 8 pm
    • Using black-out blinds
    • Keeping the room cool (between 68° and 76°F)
    • Going to bed early and at the same time each night
    • Creating a relaxing bedtime routine
    • Reducing blue light exposure

    Sleep helps the body repair itself, consolidates memories, and processes the day’s activities, all of which are crucial for physical and mental energy. Avoiding heavy meals, caffeine, and alcohol before bed can also improve sleep quality, leaving you refreshed and energized for the day ahead​.

    7. Hit the gym or attend a fitness class

    Regular exercise is a powerful tool for boosting energy levels and enhancing mental clarity. Physical activity stimulates the production of endorphins, chemicals in the brain that act as natural mood elevators, helping to reduce feelings of fatigue and stress. Moreover, exercise increases the number of mitochondria within your muscle cells, enhancing your body’s ability to produce energy.

    Beyond physical benefits, exercise also promotes the release of brain-derived neurotrophic factor (BDNF), a protein that supports brain health by fostering the growth of new brain cells. This is particularly important for mental clarity and focus. Whether through weightlifting, cardio, or group fitness classes, engaging in fitness activities strengthens your body and sharpens your mind, making it easier to stay energized and productive throughout the day. 

    8. Reduce stress

    Chronic stress is a major energy drain, affecting both your mental and physical well-being. When stressed, your body remains in a heightened state of alertness, which can lead to exhaustion over time. Exercise is one of the most effective ways to combat stress. It helps lower cortisol levels, the hormone associated with stress, and increases the production of endocannabinoids, which help regulate mood and promote a sense of calm.

    Additionally, techniques like meditation, deep breathing exercises, and yoga can further reduce stress by calming the mind and improving your ability to manage daily challenges. Integrating stress-reduction strategies into your routine can lower cortisol levels and preserve your energy. 

    9. Get some sunlight

    Exposure to natural sunlight, especially in the morning, is essential for regulating your body’s circadian rhythm, which governs sleep-wake cycles. Sunlight stimulates the production of serotonin, a hormone associated with mood elevation and focus, and helps your body produce vitamin D, which is crucial for energy levels. Spending just 10-30 minutes outside each day, preferably in the morning, can significantly improve your energy, boost your mood, and help regulate your sleep patterns, contributing to sustained vitality throughout the day.

    Bottom line

    Low energy levels can stem from various factors, including poor diet, lack of exercise, stress, and inadequate sunlight exposure. By understanding how to increase energy through lifestyle choices, such as eating a balanced diet, engaging in regular physical activity, managing stress effectively, and ensuring adequate exposure to natural light, you can significantly improve your energy levels and overall health.

  • 25 fiber-rich foods every construction professional should be eating

    25 fiber-rich foods every construction professional should be eating

    Dietary fiber is best known for benefitting your bowels, but it does much more than that. Getting enough dietary fiber can help you lower cholesterol, control blood sugar, manage weight, and create a healthy gut biome. A fiber-rich diet full of whole grains, beans, fruit, and seeds may even help you live longer. 

    Quick look

    • Men 31-50 need 31 grams of fiber daily, while women need 25.
    • Fiber-rich food groups include beans, legumes, fruit, vegetables, and whole grains.
    • There are two types of fiber: soluble, which dissolves and helps slow digestion, and insoluble, which adds bulk and softens stool.
    • Fiber can help regulate blood sugar, manage weight, and support healthy bowels.
    • High-fiber diets have been shown to reduce the risk of death from type 2 diabetes, heart disease, stroke, and colon cancer.

    Fiber requirements

    Women aged 31- 50 need 25 grams of fiber each day, while men aged 31-50 need 31 grams. Unfortunately, 95% of the population doesn’t meet these requirements, and when you’re stuck on the job site, it can be challenging to eat a balanced diet. 

    Need a quick cheat sheet to boost your fiber intake? We’ve rounded up the most fiber-rich food sources to help you change that. Getting enough fiber in your diet is a lot easier when you know what foods are full of it.

    Top 25 high-fiber foods

    Beans and legumes

    Beans and legumes are some of the best sources of dietary fiber, containing up to 18 grams in a single cup. Incorporating them into meals is also an easy way to beef up your fiber intake. Plus, canned beans and legumes are inexpensive, convenient, and ready to cook.

    • Navy beans: 19 g/cup
    • Split peas: 16 g/cup
    • Lentils: 16 g/cup
    • Pinto beans: 15 g/cup
    • Black beans: 15 g/cup

    Our fav bean/legume recipes: 

    Fruit

    Juicy, delicious, and a fantastic source of fiber-fruit’s got it all! Feasting on fruit, whether it’s fresh, canned, or frozen, is a great way to up your fiber intake.

    • Guava: 9 g per fruit
    • Raspberries: 8 g/cup
    • Blackberries: 8 g/cup
    • Pear: 5.5 g per fruit
    • Apple: 5.4 g per fruit

    If you’re not a fan of eating fruit on its own, there are other ways to incorporate it into your diet. For example, smoothies are a quick, convenient, and portable way to load up on fruit!

    Our fav fruit recipes: 

    Vegetables

    Whether they’re the main attraction, a delicious side dish, or a quick snack, eating these fiber-rich vegetables will help you meet your fiber goals and make your mom proud. 

    • Green peas: 9 g/cup
    • Acorn squash: 9 g/cup
    • Artichoke: 7 g each
    • Parsnips: 7 g/cup
    • Collard greens: 8 g/cup

    Our fav fiber-rich vegetable recipes: 

    Nuts and seeds

    Nuts and seeds are packed with vitamins and nutrients, including fiber. Grab a handful of nuts or toss a tablespoon of seeds into a smoothie for a quick boost, and choose from the high-fiber options below to make the most of your snack. But be mindful of proportion size—one ounce is probably less than you think!

    • Chia seeds: 5 g/tbsp 
    • Flax seeds: 3 g/tbsp
    • Pumpkin seeds: 3 g/tbsp
    • Almonds: 2 g/tbsp
    • Sesame seeds: 2 g/tbsp

    Our fav nut and seed recipes: 

    Whole grains

    Carbs often get a bad rep, but whole grains are a healthy part of a balanced diet. These common whole grains are fiber-rich, incredibly versatile, and easy to incorporate into your diet.

    • Pearl barley: 6 g/cup
    • Quinoa: 5 g/cup
    • Whole wheat pasta: 5 g/cup
    • Oatmeal: 4 g/cup
    • Whole wheat bread: 2 g/slice

    Our fav grains recipes: 

    Fiber comes in different forms 

    There are two different forms of fiber, each playing an important role in overall health and well-being.

    Soluble

    As the name suggests, soluble fiber dissolves in water, forming a gel-like substance that helps slow digestion, allowing more time for vitamins and nutrients to be extracted and absorbed. Soluble fiber is found in many whole foods, including oats, peas, apples, nuts, seeds, and lentils. When it reaches the colon, it feeds good bacteria and helps to create a healthy gut microbiome. 

    Insoluble

    Instead of dissolving, insoluble fiber absorbs water and creates bulk. It keeps you regular by softening stools and moving food through the digestive system faster. Sources of insoluble fiber include whole wheat foods, quinoa, beans, potatoes, and cauliflower.  

    Fiber isn’t just for your bowels

    Only 5% of the population gets enough fiber, which might be because most people aren’t aware of the many benefits of a fiber-rich diet beyond keeping you regular. Even if you don’t need to improve your bathroom visits, fiber can contribute to a healthy body in many other important ways.   

    Blood sugar regulation

    As soluble fiber dissolves, it combines with the food in your stomach, slowing digestion. When food takes longer to move through the digestive system, your body absorbs glucose into the bloodstream more gradually, preventing sharp spikes in blood sugar levels. This creates a steady energy supply throughout the day instead of roller-coaster highs and lows.

    Weight management

    Research shows that construction workers are more likely to be overweight compared to the general population—46.2% vs. 39.2%, respectively. While overall diet plays a vital role in weight management, increasing your fiber intake can help you reach and maintain a healthy weight. Fiber-rich foods create bulk, helping you feel fuller longer. They also feed healthy gut bacteria to keep your entire body functioning well.

    Visceral fat is the most dangerous form of fat. It’s found deep inside your abdomen and surrounds vital organs. Increasing the amount of fiber in your diet can help reduce the amount of visceral fat in your body. One study showed that for every 10-gram increase in soluble fiber, participants showed a 3.7% decrease in visceral fat accumulation.   

    Bowel health

    There is a reason this nutrient is synonymous with smooth moves. Dietary fiber can reduce your risk of colorectal cancer, create larger, softer stools (which reduces the risk of constipation), and lower your likelihood of developing hemorrhoids. 

    Longevity

    Fiber is incredibly effective at lowering your risk of dying from colon cancer, type 2 diabetes, cardiac disease, and stroke. A meta-analysis of over 250 studies showed that people who ate a high-fiber diet reduced their risk of dying by 16-24% compared to those who ate a low-fiber diet. And for every 8 grams of additional fiber, that risk fell by a further 5-27%. 

    Help fiber help you

    Getting enough fiber is a great way to lower blood sugar, manage weight, and even lengthen your lifespan. Just remember that what goes in must come out! It can be tempting to ignore nature’s call when you’re on the job site, especially if the only facilities available are porta-potties—but when you gotta go, you gotta go! Holding in your poop is rough on your system and can cause bloating, pain, constipation, and, in more serious cases, impaction. 

    Remember, everybody poops! And if you’re getting enough fiber, those bathroom visits will be a breeze.

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  • Sleep and brain health: Why getting enough rest in the skilled trades matters

    Sleep and brain health: Why getting enough rest in the skilled trades matters

    In the construction industry, where long hours and intense physical demands are the norm, sleep is often sacrificed to meet deadlines or maintain productivity. However, insufficient rest can have severe consequences for brain health and overall well-being. Inadequate sleep affects cognitive performance, memory, emotional health, and even immunity, with recent research suggesting that chronic sleep deprivation could accelerate brain aging. By understanding the connection between sleep and brain health, individuals in demanding fields can prioritize rest to safeguard their mental and physical wellness.

    Quick look

    • Sleep supports cognitive functions, emotional regulation, and immunity. Poor sleep can accelerate brain aging and increase the risk of cognitive decline.
    • During sleep, the brain clears toxins, and the body repairs muscles, which are crucial for clear-headedness and physical resilience in construction.
    • Sleep-deprived brains become more reactive, showing impulsivity and mood instability, which can impact decision-making and communication.
    • Chronic sleep deprivation is linked to weakened immunity, delayed muscle repair, and increased vulnerability to illness.
    • Prioritize a consistent sleep routine, limit screens before bed, and create a restful sleep environment to improve sleep quality and overall health.

    The importance of sleep

    Sleep is fundamental to our health, profoundly affecting nearly every body system. It supports cognitive performance, helps the body recover from physical exertion, consolidates memory, enhances immune function, and regulates mood and emotional well-being.

    1. Cognitive performance

    During sleep, the brain clears toxins accumulated during waking hours, optimizing mental clarity and focus. This process is crucial for construction workers and anyone in fast-paced environments that require clear-headedness and quick thinking. Insufficient sleep can impair these abilities, leading to slower reaction times, decreased accuracy, and a heightened risk of accidents.

    2. Recovery

    Sleep is a restorative period when the body repairs itself, particularly after physically demanding activities. For construction workers, sleep allows muscles to repair and reduces inflammation, essential for maintaining physical stamina and avoiding injuries. Without enough rest, recovery is hindered, making the body more vulnerable to strains and fatigue.

    3. Memory

    Sleep plays a crucial role in memory formation. It allows the brain to process and organize information from the day, storing key details for later recall. Skimping on sleep limits this process, potentially impacting learning and retention, which can be detrimental in a field where remembering instructions, safety protocols, and technical details is critical.

    4. Immune function

    Getting enough rest is vital for a robust immune system, especially during colder months. During sleep, the body produces cytokines and other immune-boosting substances, which help combat illness. Chronic sleep deprivation compromises immunity, leaving the body vulnerable to infections and slowing recovery time, a significant concern for anyone who must be on-site daily and cannot afford sick days.

    5. Decision-making and judgment

    Sleep affects the brain regions responsible for logical thinking and impulse control. A well-rested brain is more likely to make sound, thoughtful decisions, while a sleep-deprived one may act impulsively or overlook details. Sleep is essential for maintaining safe practices in construction, where even minor missteps can lead to significant consequences.

    6. Growth

    Sleep supports the release of growth hormone (HGH), aiding tissue repair and cell regeneration. This hormone is vital for those in physically demanding fields to maintain muscle health and energy levels, reducing the risk of burnout and injury from overexertion.

    7. Emotional regulation and mood

    Sleep is essential for managing mood and emotional resilience. Sleep-deprived individuals are more prone to irritability, anxiety, and stress, factors that can negatively impact work and personal relationships. Adequate rest fosters emotional stability, which is crucial for maintaining positive interactions on and off the job site.

    Your brain on no (or limited) sleep

    Impaired cognitive function

    When the brain is sleep-deprived, cognitive function declines significantly. Studies show that a lack of sleep can lead to issues with concentration, focus, and problem-solving, similar to the effects of alcohol intoxication. Memory processing is also impacted, making retaining new information and recalling important details harder. In a sleep-deprived state, the brain struggles to communicate effectively, leading to slower processing speeds and more frequent mistakes.

    Emotional instability and impulsivity

    Limited sleep affects the amygdala, the part of the brain responsible for emotions, leading to heightened emotional responses. People experiencing sleep deprivation often find themselves more reactive, with increased feelings of irritability, frustration, and anxiety. Sleep-deprived brains also exhibit impulsivity, which impairs judgment and decision-making. Without sleep, the brain lacks the control to regulate emotional responses, leading to more impulsive reactions and poor conflict resolution.

    Slowed reaction times and motor skills

    When the body lacks sleep, reaction times and fine motor skills slow. This effect is especially dangerous in high-risk activities like driving, operating machinery, or construction work, where fast responses and accuracy are essential. Studies indicate that the response delay from sleep deprivation can be just as risky as intoxicated driving. Reduced hand-eye coordination and slower reflexes make everyday tasks more challenging, further highlighting the need for quality rest.

    Poor decision-making and risk assessment

    Sleep-deprived individuals struggle with weighing options accurately and are more likely to make risky or impulsive decisions. Brain scans show decreased activity in the prefrontal cortex, which manages complex thinking, reasoning, and judgment. Poor sleep can make this part of the brain less effective, leading to miscalculations, impaired planning, and a tendency to make more careless choices.

    Compromised memory and learning

    Sleep plays a crucial role in processing and consolidating new information; without it, memory recall is significantly affected. During deep sleep, the brain solidifies what it has learned and organizes new information. This process is disrupted without enough rest, making it harder to retain facts, skills, and experiences. Recalling names, dates, or details the next day becomes more difficult, as the brain hasn’t had enough time to store and process memories properly.

    Research published in Neurology emphasizes that poor sleep may accelerate brain aging and contribute to faster cognitive decline. This large-scale study examined how sleep impacts brain structure, primarily focusing on gray matter and neural connectivity, which are critical for memory, reasoning, and decision-making functions. Poor sleep quality was associated with premature aging markers, indicating how crucial sleep is for maintaining cognitive resilience. 

    Study objectives

    The study’s primary goal was to examine whether ongoing sleep disruptions have a measurable impact on brain structure and aging. Specifically, researchers focused on observing if disrupted or low-quality sleep was linked to reduced gray matter and weakened connectivity in areas critical for cognitive tasks. 

    The study also aimed to determine whether consistent, high-quality sleep could be a protective factor in maintaining brain health and supporting long-term cognitive function.

    Outcomes

    Results showed that individuals with poor sleep quality had reduced gray matter and lower connectivity in brain regions responsible for memory, reasoning, and executive functions. These reductions suggest that poor sleep may mimic and even accelerate typical brain aging patterns, underscoring sleep as a preventative factor in brain health. 

    Diminished connectivity and gray matter loss from poor sleep can lead to difficulties with cognitive tasks and increase vulnerability to age-related cognitive conditions. This research highlights the importance of addressing sleep quality as part of a strategy for cognitive health, suggesting that prioritizing good sleep habits can help protect brain function as we age. 

    Sleep helps the brain rid itself of amyloid plaques, which are associated with neurodegenerative conditions like Alzheimer’s. Without enough rest, these plaques accumulate, potentially accelerating cognitive decline and contributing to brain aging. The brain’s repair mechanisms, which rely on adequate rest to remove waste, are less effective when we sleep poorly, causing an accelerated decline in brain health.

    Health conditions linked to a lack of sleep

    Chronic sleep deprivation has been linked to an increased risk of cognitive disorders, including Alzheimer’s disease and dementia. Studies have shown that individuals who regularly sleep fewer than six hours a night are more likely to experience cognitive decline than those who get adequate rest. 

    The connection between sleep and these conditions may stem from the brain’s diminished ability to clear harmful toxins during sleep, creating a cumulative risk for neurodegeneration over time. National Institutes of Health and the American Academy of Sleep Medicine support these findings, emphasizing that good sleep is crucial for long-term brain health.

    8 ways to get the sleep you need

    Quality sleep can be elusive, especially in busy lives filled with commitments and distractions. However, with some practical adjustments, anyone can create a routine that enhances sleep quality and helps them wake up feeling rested. From creating a calming environment to adjusting daily habits, these small changes can improve sleep duration and quality. 

    1. Make it a priority

    Make sleep a non-negotiable priority. When we start viewing sleep as a foundation for health—rather than something we do only when time allows—improvements in sleep quality often follow. Setting a specific time for bed and giving ourselves at least seven to nine hours to rest helps maintain consistent sleep patterns. Making sleep a top priority might require scheduling activities earlier in the evening, but it’s well worth it for the health benefits that follow.

    2. Consistent bedtime routine

    A consistent bedtime routine supports the body’s natural circadian rhythm, helping the body know when it’s time to wind down. Going to bed and waking up at the same time every day, even on weekends, helps regulate the internal body clock. When we set a consistent schedule, our body can better prepare for rest by starting to produce melatonin, the sleep hormone, at the same time each evening. This regularity promotes easier, deeper sleep, reducing the chances of lying awake.

    3. Curb electronics/screens before bed (2-3 hours)

    Electronic devices like smartphones, tablets, and TVs emit blue light that interferes with melatonin production. Avoiding screens 2-3 hours before bed makes it easier to fall asleep faster and wake up less at night. If using electronics in the evening is unavoidable, setting devices to night mode or using blue light-blocking glasses can help limit their impact on sleep. Reducing screen time also promotes relaxation, allowing the brain to ease into a restful state.

    4. Use red lights

    Red lights are beneficial for evening use because they minimize the blue light exposure that suppresses melatonin production. Dimming the lights in your home and switching to red-hued lights about an hour before bedtime helps signal your brain that it’s time to prepare for sleep. Research finds that red or amber lighting is the most conducive to melatonin production, supporting a smoother transition into sleep. Additionally, red light exposure can create a calm, soothing environment conducive to winding down.

    5. Wear loose/breathable clothing and reduce room temperature

    Wearing breathable, loose-fitting clothing and keeping the room temperature between 60-67°F supports the body’s natural cooling process. Lowering body temperature promotes the body’s transition into the deep sleep stage, helping you feel more rested upon waking. In addition to clothing and room temperature, light bedding and good airflow also help maintain an ideal sleeping environment. Keeping the room cool but comfortable can significantly affect sleep quality.

    6. Relaxation techniques

    Calming activities like deep breathing, meditation, or progressive muscle relaxation can ease stress and help the mind transition into sleep mode. Deep breathing activates the body’s relaxation response, lowering heart rate and releasing tension. Yoga or gentle stretching exercises help relieve physical tension, while visualization or guided meditation can calm a busy mind. Including these techniques in a nightly routine can gradually improve sleep quality and duration by helping the body naturally prepare for rest.

    7. Avoid caffeine, alcohol, and heavy meals before bed

    Caffeine and alcohol disrupt sleep quality by interfering with the natural sleep cycle, while heavy meals before bed can cause discomfort and indigestion. Caffeine, found in coffee, tea, soda, and dark chocolate, should ideally be avoided at least six hours before bed to prevent lingering effects on alertness. Similarly, alcohol may initially make one feel drowsy, but it disrupts deep sleep later in the night. Instead of caffeine or heavy meals, a light snack consisting of protein and fat can help sustain energy through the night without impacting blood sugar and sleep.

    8. Create a sleep sanctuary

    Designing a bedroom that fosters relaxation and tranquility can substantially improve sleep quality. Using blackout curtains, minimizing light sources, and removing clutter can create a calm space without distractions. In addition, calming colors, soft textures, and some soothing scents like lavender create an environment that encourages deep relaxation. By cultivating a space exclusively for rest and relaxation, the brain will associate the bedroom with sleep, making it easier to unwind and drift off. 

    Bottom line

    Sleep is a powerful, natural tool for maintaining brain health, emotional stability, and overall well-being. Prioritizing sleep can have lasting benefits, from improving cognitive performance to reducing the risk of cognitive decline. For construction professionals who face intense physical demands daily, quality rest is essential to maintain safe, effective, and healthy practices on the job. 

    To learn more about how the construction industry can support well-being, subscribe to our newsletter and stay up-to-date on our latest content.

  • UTHH’s favorite energy balls and bites

    UTHH’s favorite energy balls and bites

    Energy balls and bites are simple and delicious and allow you to get creative with ingredients. They’re one of our favorite lunch (or snack) hacks for workers because they’re healthy and save you time. If you’re overwhelmed by the possibilities and not sure where to start, pumpkin energy balls, oatmeal protein balls, and blueberry-lemon energy balls are a few of our favorite flavor combos, but the possibilities are endless! 

    UTHH’s best energy balls and bites recipes

    No-bake energy bites

    These no-bake energy bites from Gimme Some Oven are a classic. Packed with oats, peanut butter, coconut, and flax seed, they’re the perfect nutritionally dense, fiber-packed recipe with just a hint of sweetness from chocolate! They’re quick to put together and make for a satisfying addition to your lunch box or a mid-morning treat to keep you fueled until your next meal. 

    Pumpkin energy balls

    While pumpkin-flavored-everything season may have passed, there’s no reason to pass up these pumpkin energy balls. Dates are the primary source of sweetness in this recipe, helping to provide sustained energy without sending blood sugar levels through the roof—you’ll also need a food processor for this one. It’s a “throw everything in and hit start” kind of easy, flavorful, and nutritious cooking—simplicity at its best. 

    Date and nut energy balls

    These date and nut energy balls from Love and Lemons twist the classic peanut butter and honey combo by swapping it for dates and nuts. The dates provide fiber and a hint of sweetness, while the nuts offer protein and healthy fats. Note that this recipe also requires a food processor.  

    Pro tip: Energy balls are easily frozen! Double the recipe, and keep them in the freezer for up to 3 months. They dethaw fast for convenient snacking! 

    Blueberry-lemon energy balls

    These blueberry-lemon energy balls are another flavor-packed option made simple with your food processor. The walnuts, dates, and blueberries make them diabetes-friendly and smart for heart health. They’re also dairy, egg, and gluten-free, so these could be a great option if you have allergies. 

    Oatmeal protein balls

    No food processor? No problem! These oatmeal protein energy balls from The Healthy Maven are simple, delicious, and ideal for those looking to increase their protein intake. You could use your standard whey protein or swap for a veggie-based protein powder—and any flavor works! The chia seeds are a great source of fiber, and natural peanut butter (unsweetened) provides a bit of protein and a good dose of healthy fat. 

    They’re entirely no-bake and will keep you satisfied for hours. But the best part? You probably have all of these ingredients lying around your kitchen!

    Ginger energy balls

    If you’re looking for an option that’s more of a “cookie,” these ginger energy balls from Well Plated are perfect. With healthy fats, antioxidants, and fiber, they’re comforting and nutritious. The flaxseed meal, almond butter, and sesame seeds are also great for your skin. These are win-win-win. They’re no-bake, keep in the freezer for up to three months, and are the ideal fusion of satisfying, simple, and tasty. This recipe also offers substitutions if some ingredients aren’t to your taste. 

    Cinnamon apple energy balls

    Two Peas And Their Pod have recreated a classic combo—cinnamon apple energy balls. No fancy appliances or baking are required, and they’re packed with fiber and protein-rich seeds and a whack of spices to amplify the flavor. The ground flaxseed and chia add extra protein and fiber and are also a great source of omega-3 fatty acids and antioxidants.

    Note: For this recipe, you will need dried or freeze-dried apples, so plan ahead! 

    Chocolate hazelnut energy balls

    Our list’s ultimate “dessert option” goes to these chocolate hazelnut energy balls from Eating Well. These will hit the spot if you’re a Nutella fan like us. This recipe is still diabetes-friendly, low-sodium, and a heart-healthy choice to curb your mid-day sweet tooth health-consciously. This recipe requires a food processor, but with only five ingredients, you get all the indulgence with none of the hard work.  

    Mocha energy bites

    Calling all coffee lovers! These mocha energy bites from The Kiwi Country Girl will put a little more pep into your step and keep you wide-eyed and focused on the job. The walnuts are a brain-healthy choice, and the peanut butter and coconut oil are a great source of healthy fats. The sweetness in this recipe comes from honey, but for vegans, maple syrup can easily be substituted. 

    One recipe, 10 flavor combos

    As a last hoorah to energy balls and bites, we had to include the ultimate adaptable energy ball recipe to please picky eaters. This recipe from Get Inspired Every Day is packed with grains and protein and is entirely no-bake. This customized recipe lets you choose between healthy fats and fiber options and control your sodium intake! The best part is that it gives you 10 flavor combos, so you can use this recipe repeatedly without ever getting bored. 

    Why we love energy balls/bites

    While they may not be the main course for your lunch break, energy balls and bites make the perfect addition to any lunch box. Here are a few reasons why.

    • They’re quick to make. They’re almost always no-bake to save you time in the kitchen.
    • They’re easy. No culinary expertise is required.
    • They’re nutritionally dense. Pack them with vitamins/minerals, protein, and fiber. 
    • You can customize them to suit your flavor preferences or adapt if you have food allergies.
    • They’re easily frozen. Make a big batch, and you’ll be set at work for weeks. 

    Energy balls and bites are obviously favorites for the nutrition geeks at UTHH, but we want to know—what’s your favorite? Drop us a comment and let us know! And don’t forget to subscribe for more wellness tips, news, product info, and more.

  • Beating burnout: How to protect your mental health and well-being in high-stress construction jobs

    Beating burnout: How to protect your mental health and well-being in high-stress construction jobs

    Burnout doesn’t just leave you feeling physically drained—it can also seriously affect your mental and emotional well-being. When you’re burnt out, it can sap your motivation, make you irritable, and even lead to health problems like insomnia, headaches, and chronic fatigue. For those in demanding fields like construction, engineering, or architecture, the pressure to meet deadlines, manage high-stakes projects, and juggle long hours can increase the risk of burnout even more. By recognizing the early warning signs, prioritizing self-care, and creating a supportive work environment, you can take steps to protect your well-being. 

    Quick look

    • Burnout can impact your physical health and your emotional well-being, leading to irritability, lack of motivation, and fatigue.
    • High-pressure industries, such as construction, engineering, and architecture, are more susceptible to burnout due to their demanding workloads, tight deadlines, and long hours.
    • Early signs of burnout include exhaustion, detachment, and reduced performance. Preventive actions can address these early signs.
    • Self-care practices such as setting boundaries, taking regular breaks, and maintaining a healthy work-life balance are essential for preventing burnout.
    • Employers and employees both have a role in fostering a supportive work environment that prioritizes mental health. Wellness initiatives are a key factor in reducing burnout.

    The basics of burnout  

    Burnout is a state of physical, mental, and emotional exhaustion caused by prolonged stress. It manifests when demands consistently outweigh the resources and energy available to meet them. Burnout doesn’t just affect individuals—it can undermine team dynamics, project outcomes, and workplace safety. Burnout becomes a particularly pressing concern in industries like construction and engineering, where deadlines are tight and mistakes can be costly.  

    For workers in physically and mentally demanding trades, burnout’s impact extends beyond emotional fatigue. It can result in higher rates of absenteeism, increased job turnover, and even safety hazards on-site. Long hours, high-stakes projects, and an expectation to “push through” the stress often amplify the issue. Addressing burnout isn’t just about improving individual well-being; it’s essential for maintaining a safer, more productive workplace.  

    Sobering statistics  

    Burnout is alarmingly prevalent worldwide. According to the World Health Organization, 59% of workers globally report experiencing burnout. In the U.S., surveys reveal that 77% of professionals feel burned out in some capacity, with 27% citing it as a constant struggle.  

    The statistics are even more concerning in high-stress fields like construction, engineering, and architecture. The Construction Industry Alliance for Suicide Prevention reports that stress-related burnout contributes to mental health issues, including alarmingly high suicide rates—construction workers are four times more likely to die by suicide than the national average. Furthermore, a survey by Autodesk found that 70% of architecture and engineering professionals feel emotionally drained, citing relentless deadlines as a significant contributor. Addressing burnout in these trades is critical for worker health and industry stability.  

    How to know if you’re experiencing burnout  

    Emotional exhaustion  

    Emotional exhaustion is one of the earliest and most recognizable signs of burnout. It can cause you to feel constantly drained, irritable, or even detached from your work. For individuals in high-pressure jobs, this could mean dreading the start of each workday or struggling to maintain patience with coworkers and clients. Emotional exhaustion affects personal well-being and reduces the ability to collaborate effectively in team environments.  

    Physical fatigue  

    Burnout is often accompanied by chronic physical exhaustion. Even after a full night’s sleep, you might feel perpetually tired. This can manifest as headaches, muscle tension, or a general sense of sluggishness. For workers in physically demanding fields like construction, this fatigue can increase the likelihood of workplace injuries, as it reduces alertness and reaction time.  

    Reduced productivity  

    This chronic fatigue often leads to a noticeable dip in productivity. Tasks that were once straightforward may feel overwhelming, and meeting deadlines can become a constant struggle. Reduced efficiency often compounds the stress, creating a cycle where falling behind further exacerbates burnout symptoms. This can be particularly detrimental in industries where precision and timeliness are non-negotiable.  

    Detachment  

    Another common sign of burnout is feeling disconnected from work or colleagues. You may avoid team interactions or feel indifferent toward your job responsibilities. This emotional detachment often stems from prolonged stress and can create further isolation, making it harder to ask for help or seek solutions.  

    Increased cynicism  

    Burnout can breed negativity and cynicism. You may find yourself doubting your contributions or questioning the value of your work. For professionals in high-stakes fields, this mindset can lead to decreased motivation and a reluctance to engage with projects fully.  

    Health issues  

    Stress-related burnout doesn’t just impact mental health—it can lead to physical health problems. High blood pressure, digestive issues, and a weakened immune system are common outcomes. Over time, these health challenges can become chronic, further compounding the effects of burnout.  

    What causes burnout?

    1. Excessive workloads  

    One of the leading causes of burnout is being overwhelmed with an unmanageable workload. In industries like construction and architecture, projects often require long hours and constant multitasking. When workers feel they can’t keep up, stress accumulates, leading to exhaustion and reduced performance.  

    2. Lack of support  

    Feeling unsupported at work can exacerbate burnout. Whether it’s inadequate communication from supervisors or a lack of team collaboration, insufficient support leaves workers feeling isolated. This lack of support can increase mistakes, stress, and dissatisfaction in high-risk jobs.  

    3. Poor work-life balance  

    An unhealthy work-life balance is a major contributor to burnout. Long hours and the inability to disconnect from work can take a toll on mental and physical health. This is especially true in fields with tight deadlines or on-call expectations, where workers often prioritize job responsibilities over personal well-being.  

    4. Unrealistic deadlines  

    Tight or constantly shifting deadlines create an environment of perpetual stress. Workers may feel pressured to sacrifice quality for speed, leading to dissatisfaction and burnout. In architecture and construction, where precision is critical, unrealistic timelines can result in heightened anxiety and diminished morale.  

    Out with burnout  

    How to avoid burnout at home and in the workplace  

    Preventing burnout starts with striking a balance between work and personal life. At home, prioritizing rest, engaging in hobbies, and staying connected with family and friends can recharge mental energy. In the workplace, setting boundaries, such as not answering emails after hours, can help maintain a healthier balance. Practices like meditation or regular exercise are effective ways to manage stress.  

    Workplace adjustments are equally important. Breaking tasks into manageable chunks, setting realistic goals, and scheduling regular breaks can significantly reduce stress. Workers should feel empowered to communicate with supervisors about workloads or deadlines, creating a culture where asking for help is normalized.  

    What employers AND employees can do  

    Both employers and employees have roles to play in reducing burnout. Employers can provide resources like wellness programs, counseling, or stress management workshops. Creating an open-door policy where workers feel comfortable discussing their concerns without judgment is vital.  

    Employees should focus on time management, self-care, and proactive communication. Identifying when stress becomes overwhelming and seeking help early can prevent burnout from escalating. Collaboration between employees and employers fosters a supportive environment that prioritizes mental health.  

    Why focusing on workplace well-being is better for business

    Investing in workplace well-being doesn’t just benefit employees—it makes good business sense. Happier, healthier workers are more productive, creative, and engaged. Companies prioritizing mental health see lower turnover rates, reduced absenteeism, and improved team morale. Creating a supportive workplace culture ultimately leads to better project outcomes and a stronger reputation within the industry.  

    Bottom line  

    Burnout is a serious issue but can be managed with the right strategies. By recognizing the signs, addressing the root causes, and implementing solutions at both individual and organizational levels, it’s possible to create healthier work environments. 

    Like this and want more content like it? Subscribe to our weekly newsletter and follow us on social media for more insights on staying productive and safe in high-stress industries. 

  • How sleep apnea impacts construction workers’ safety and what to do about it

    How sleep apnea impacts construction workers’ safety and what to do about it

    Long work hours and physically demanding tasks strain workers in construction. When conditions like obstructive sleep apnea (OSA) go unaddressed, they intensify this exhaustion, leading to severe safety risks and productivity issues. Recognizing and managing sleep apnea within this industry is essential to safeguard workers’ health and prevent potential hazards on job sites.

    Quick look

    • Construction workers with sleep apnea face nearly double the accident risk due to fatigue, impacting job safety and productivity.
    • Obstructive sleep apnea (OSA), characterized by airway blockages during sleep, is the most common form and a serious risk factor in demanding jobs.
    • Men, who make up a significant portion of the construction workforce, are 2-3 times more likely than women to develop sleep apnea.
    • Proper diagnosis, such as through a polysomnogram or CPAP machine use, is essential to managing symptoms and reducing workplace accidents.
    • Lifestyle changes like weight loss, sleep positioning, and supplements can further reduce the impact of sleep apnea on health and safety.

    What is sleep apnea?

    Sleep apnea is a disorder where breathing repeatedly stops and starts during sleep, disrupting sleep quality and oxygen flow. The primary types are obstructive sleep apnea (OSA) and central sleep apnea.

    • Obstructive sleep apnea (OSA) is the most common type. It is caused by a physical blockage of the airway, usually when throat muscles relax excessively. In construction, OSA poses significant risks, as sleep disruptions lead to reduced alertness and reaction times. 
    • Central sleep apnea: This form occurs when the brain fails to send proper signals to the muscles that control breathing, resulting in intermittent breathing. Although less common in the general population, central sleep apnea can still impact safety and health on job sites.

    Prevalence of obstructive sleep apnea

    OSA affects millions worldwide, with a significant portion undiagnosed. Studies estimate that up to 25% of adults experience some form of OSA. The prevalence is even higher among individuals in high-stress, physically demanding jobs like construction. This increase in risk reinforces the need for targeted interventions to protect these workers.

    Who is affected by OSA?

    Obstructive sleep apnea (OSA) is a condition that can affect people of all backgrounds, but it disproportionately impacts specific demographics. Men, especially those aged 40 and older, are 2-3 times more likely to develop sleep apnea than women. This statistic highlights a considerable risk in industries like construction, where the workforce is predominantly male. Furthermore, other factors such as obesity, high-stress environments, and irregular work hours increase susceptibility, making sleep apnea a major concern in such a physically demanding field.

    Sleep apnea symptoms

    Common sleep apnea symptoms can vary depending on the type but often include disturbances that impact daily alertness and energy, which are particularly risky in construction environments.

    Obstructive sleep apnea (OSA)

    Common symptoms of OSA include loud snoring, choking or gasping for air during sleep, and excessive daytime sleepiness. Workers with OSA may experience poor concentration and memory lapses, directly affecting their ability to perform tasks safely on job sites.

    Central sleep apnea

    Unlike OSA, central sleep apnea symptoms can include pauses in breathing without the physical blockage of the airway. This form may manifest as abrupt awakenings with shortness of breath, insomnia, and daytime fatigue, all of which can reduce job performance and increase accident risks.

    How is sleep apnea diagnosed?

    Diagnosing sleep apnea is essential to prevent serious health and safety risks, especially in demanding fields like construction. A diagnosis usually begins with a thorough assessment of symptoms, followed by one or more specific tests.

    • Polysomnogram: Known as the gold standard for diagnosing sleep apnea, a polysomnogram is an overnight test conducted in a sleep lab. During the study, several sensors monitor various body functions, including brain waves, heart rate, breathing patterns, blood oxygen levels, and movements of the eyes and limbs. The data gathered provides comprehensive insights, helping to differentiate between obstructive and central sleep apnea. 
    • At-home sleep apnea tests: This diagnostic option offers a more convenient and often cost-effective alternative to in-lab studies. An at-home test monitors breathing, oxygen levels, and heart rate but lacks the brain wave data included in a polysomnogram. While it helps detect obstructive sleep apnea, it’s less reliable for identifying central sleep apnea, so in-lab studies are recommended if symptoms are more severe or complex.

    Why is a diagnosis so important?

    Diagnosing sleep apnea is critical in fields like construction, where fatigue and sleep disturbances can lead to serious safety risks. Studies consistently link untreated sleep apnea to increased levels of fatigue and a higher likelihood of workplace accidents. According to a meta-analysis, workers with obstructive sleep apnea (OSA) are nearly twice as likely to experience occupational accidents due to impaired alertness and reaction times. This risk can have fatal consequences in construction, where heavy machinery and hazardous environments are the norm.

    Moreover, a report from the Laborers’ Health & Safety Fund of North America highlights that 75% of construction workers report feeling tired due to long work hours and demanding tasks​. When sleep apnea compounds this fatigue, the effects can be drastic. Fatigued workers are less attentive, have slower response times, and are more prone to errors—factors that directly impact their safety and those around them. 

    For construction workers, an OSA diagnosis not only opens the door to treatment options like CPAP therapy, which can reduce daytime fatigue, but it also plays a key role in reducing accident rates and improving overall job performance. Without proper diagnosis and treatment, these workers remain vulnerable to the compounded effects of sleep deprivation and job-related fatigue, putting themselves and their teams at greater risk.

    Tips and tricks to reduce the impact of sleep apnea

    While professional treatment is often necessary for managing sleep apnea, there are lifestyle changes and daily practices that can help reduce its impact. These tips can be especially useful for construction workers looking to improve sleep quality, reduce fatigue, and boost workplace safety.

    1. Implement a proper bedtime routine

    A consistent sleep schedule can help regulate the body’s internal clock, improving overall sleep quality. A few simple changes can make a big difference:

    • Regular sleep/wake times: Going to bed and waking up at the same time each day trains the body to fall asleep and wake up naturally.
    • Keep a cool bedroom: A room temperature between 60-67°F can facilitate deeper sleep by lowering body temperature.
    • Relaxation techniques: Practices like deep breathing, meditation, or reading can ease the transition into sleep by reducing stress and cortisol.
    • Minimize electronic use before bed: Limiting screen time reduces blue light exposure, which can disrupt melatonin production, a sleep-regulating hormone.

    2. Weight loss

    Carrying excess weight, particularly around the neck, increases the risk of airway obstruction during sleep. Even a small amount of weight loss can alleviate symptoms in individuals with mild to moderate sleep apnea.​

    3. Daily exercise

    Physical activity, especially aerobic exercise, has been shown to improve sleep quality and reduce the severity of sleep apnea symptoms. Exercise also boosts energy levels, counteracting the daytime fatigue often linked to sleep apnea.

    4. Facial muscle exercises to open airways

    Strengthening muscles around the airway can reduce the likelihood of airway collapse. Simple exercises like pressing the tongue to the roof of the mouth or pronouncing vowels can improve airway stability over time.

    5. Sleep position (avoid sleeping on the back)

    Sleeping on one’s back can cause the tongue and soft tissues to obstruct the airway. Side sleeping helps keep the airway clear, minimizing the risk of apnea events.

    6. Use a sleep apnea machine

    Sleep apnea machines like the CPAP (Continuous Positive Airway Pressure) help keep airways open during sleep, significantly reducing apnea episodes and improving sleep quality. Regular use can lead to better daytime alertness and energy, which is crucial for demanding jobs like construction.

    7. Minimize/avoid food and drinks that contribute to poor sleep

    Certain foods and drinks can worsen sleep apnea symptoms by disrupting sleep patterns and contributing to airway blockages, so it’s best to minimize or avoid these options.

    • Alcohol: Although it can make people feel drowsy, alcohol also disrupts sleep patterns and relaxes throat muscles, worsening apnea symptoms.
    • Caffeine: Excessive caffeine intake has been shown to reduce sleep quality, leading to more sleep disturbances. 
    • Sugar: High-sugar foods can cause energy spikes and crashes, disrupting the natural sleep cycle.
    • High-fat or spicy foods: These can lead to indigestion or acid reflux, which interferes with sleep.

    8. Supplements

    Certain supplements may help improve sleep quality and support respiratory health. While this is dependent on each individual, these supplements have shown the most promise:

    • Vitamin C and D: These vitamins have anti-inflammatory properties that support lung function and immune health.
    • L-theanine: Known for its calming effects, this amino acid promotes relaxation and reduces stress.
    • Selenium: This mineral helps maintain a healthy respiratory system, which is crucial for individuals with sleep apnea.
    • Ashwagandha: Often used as a natural remedy for stress, ashwagandha may also improve sleep quality and reduce anxiety by reducing cortisol.
    • Magnesium: Magnesium, particularly magnesium glycinate, supports relaxation and improves sleep quality by helping regulate sleep-related neurotransmitters. It may also reduce nighttime awakenings, benefiting those managing sleep apnea symptoms.

    Bottom line

    Sleep apnea is a serious condition that can significantly impact health, safety, and productivity, especially in high-risk industries like construction. With nearly double the accident risk for workers with untreated sleep apnea, addressing this condition through diagnosis and lifestyle adjustments is essential for both personal health and workplace safety. Simple changes, from establishing a solid sleep routine to managing diet and exercise, can alleviate symptoms, while professional treatments provide effective, long-term management options. 

    Don’t miss out on more expert tips to help you stay at your best—subscribe to our newsletter today and get the latest health and wellness updates tailored for professionals like you.

  • A trades worker’s guide to getting started with breathwork

    A trades worker’s guide to getting started with breathwork

    Breathwork is a simple yet powerful practice that can help reduce stress, improve energy, and even boost your immune system. Whether you’re new to breathwork or looking to deepen your practice, we’ll explore what breathwork is, the science-backed benefits, and some of the best methods for beginners and seasoned practitioners.

    What is breathwork?

    Breathwork refers to various breathing exercises to improve mental, emotional, and physical health. These exercises focus on controlling the breath to achieve different outcomes, such as relaxation, increased focus, or emotional balance. Breathwork has roots in ancient practices like yoga and meditation, but it’s also supported by modern science. Techniques can vary from slow, deep breaths to rapid inhaling and exhaling patterns, and they can be done anywhere, making breathwork a flexible tool for improving overall well-being.

    5 science-backed benefits of breathwork

    1. Reduces stress and anxiety

    Breathwork has long been used as a tool to reduce stress and calm the mind. It works by engaging the parasympathetic nervous system, which is responsible for relaxing the body after a period of stress. Shifting the focus to your breath allows your body to slow down and disconnect from physical and mental stress triggers.

    The science: A 2017 study published in Frontiers in Psychology found that slow, deep breathing exercises reduce cortisol levels, the hormone related to stress. Another study from Science Direct revealed that breath-focused interventions significantly decreased anxiety symptoms in participants, making breathwork a promising approach for stress management.

    Try this: Box breathing is an effective technique for reducing stress. It involves inhaling for a count of four, holding the breath for four seconds, exhaling for four, and holding again. This cycle calms the nervous system and can be done anywhere.

    2. Improves energy and boosts immunity

    Practicing breathwork can help improve oxygen flow throughout the body, boosting energy levels and promoting better immune function. Oxygen reaches the cells more efficiently with deeper, more controlled breathing, enhancing the body’s natural defenses.

    The science: Research shows that breathwork can improve circulation and increase oxygen intake, which helps detoxify the body and boost energy. A study from BMC Complementary Medicine and Therapies suggests that certain breathwork techniques enhance physical health outcomes by improving immune functioning and managing pain. 

    Try this: Alternate nostril breathing, or Nadi Shodhana, is a yogic technique that increases energy levels by balancing oxygen intake through each nostril. This practice also calms the mind and helps the body feel more energized and focused.

    3. Lowers blood pressure

    One of breathwork’s lesser-known but highly impactful benefits is its ability to lower blood pressure. Slow, deep breathing triggers the parasympathetic nervous system, leading to a decrease in heart rate and relaxation of blood vessels.

    The science: According to a 2023 study, participants who practiced regular deep breathing exercises showed significant reductions in blood pressure compared to those who did not. Slow, controlled breaths help to dilate blood vessels, allowing blood to flow more efficiently, which lowers blood pressure naturally.

    Try this: The 4-7-8 breathing technique is ideal for lowering blood pressure. Inhale through your nose for four seconds, hold your breath for seven seconds, and then exhale through your mouth for eight seconds. Repeat this cycle for a few minutes to help relax your heart rate and lower blood pressure.

    4. Enhances focus and mental clarity

    Breathwork can also help sharpen your focus and improve mental clarity. Increasing oxygen flow to the brain can enhance cognitive function, boost concentration, and clear mental fog.

    The science: A 2016 study found that breathwork, particularly deep diaphragmatic breathing, can improve attention and reduce mind-wandering. The increased oxygen flow to the brain also supports better decision-making and problem-solving abilities.

    Try this: Bhramari Pranayama, also known as humming bee breath, is a great technique for clearing mental clutter and enhancing focus. In this practice, you inhale deeply and exhale while making a humming sound, which helps calm the mind and sharpen your focus.

    5. Supports emotional regulation

    Breathwork has more than physical benefits—it also helps regulate emotions. Deep breathing techniques create a sense of mindfulness, helping you remain centered and calm in emotionally charged situations.

    The science: A recent study found that breath-focused techniques improved emotional resilience and emotional regulation. By practicing breathwork, individuals were better able to manage feelings of anger, frustration, and sadness.

    Try this: Try the simple yet effective technique of belly breathing. Breathe deeply into your belly, letting it rise with each inhale and fall with each exhale. This technique is soothing and helps you stay grounded during emotional stress.

    Types of breathwork

    1. 4-7-8 breathing

    The 4-7-8 technique is a widely used breathing exercise for relaxation and stress reduction. You inhale for four seconds, hold your breath for seven seconds, and exhale slowly for eight seconds. This method helps calm the nervous system, making it ideal for those dealing with stress or anxiety.

    2. Bhramari Pranayama

    Bhramari Pranayama, or “humming bee breath,” is a yoga technique where you create a humming sound while exhaling. This vibration helps soothe the mind and body, promoting a sense of calm and focus. It’s excellent for those who need to manage stress and improve concentration.

    3. Box breathing

    Also known as four-square breathing, this technique involves inhaling for four seconds, holding the breath for four seconds, exhaling for four, and holding again. It’s an excellent method for regulating the breath, reducing anxiety, and improving focus.

    4. Nadi Shodhana (alternate nostril breathing)

    Nadi Shodhana is a yoga practice that involves alternating your breath between the two nostrils. It is known for balancing the body’s energy, calming the nervous system, and improving mental clarity. This practice is often used to boost energy and focus.

    5. Diaphragmatic breathing

    This is also known as belly breathing, where you focus on breathing deeply into your diaphragm instead of shallow breaths into your chest. This technique helps with emotional regulation, lowers blood pressure, and promotes relaxation.

    How to incorporate breathwork into your day

    Incorporating breathwork into your daily routine doesn’t have to be complicated or time-consuming. Here are a few tips to help you get started:

    Schedule time 

    The best way to ensure breathwork becomes part of your routine is to set aside a few dedicated minutes each day. You can integrate it into your morning routine to start the day with clarity or use it as a calming break during lunch. Evening sessions before bed are great for unwinding after a long day and support sleep. Consistently practicing at a set time makes it easier to stick to, helping you build a habit that benefits your mental and physical health.

    Start small

    If you’re new to breathwork, it’s important to begin with just a few minutes per session. This prevents you from feeling overwhelmed and lets you get comfortable with different techniques. Over time, as you become more familiar with breath control, you can gradually extend your sessions. Starting small helps you ease into the practice without pressure, making it a sustainable part of your day.

    Use reminders

    Setting phone reminders can be a game-changer for staying consistent. You might forget to practice, especially during busy or stressful times, but a gentle nudge can keep you on track. Whether it’s a reminder after a tough meeting or before winding down for the night, these prompts can help you stick to your breathwork goals, even on hectic days.

    Combine with other activities 

    Breathwork pairs well with other activities like yoga or meditation, creating a deeper sense of relaxation and focus. You can also practice deep breathing during your daily walks, enhancing mindfulness and improving your lung capacity. By integrating it with activities you already enjoy, you won’t need extra time to fit breathwork into your routine.

    Focus on consistency 

    Consistency is key to seeing the full benefits of breathwork. Committing to regular sessions, even if they are short, can have long-term positive effects on your stress levels, focus, and overall well-being. By sticking to a regular practice, your body and mind will begin to respond more effectively, making breathwork an integral part of maintaining balance in your life.

    Resources to get started with breathwork

    Breathwork for beginners: What to know and how to get started

    What is breathwork?

    7 ways to practice breath work for beginners

    10 breathing exercises to try when you’re feeling stressed

    Effect of breathwork on stress and mental health

    Bottom line

    Breathwork offers many advantages, from reducing stress and anxiety to boosting energy levels and improving mental clarity. By incorporating it into your daily life, you can harness the power of breath to enhance your well-being and feel more balanced.

  • LMNT Electrolytes: A construction professional’s solution to better health and performance

    LMNT Electrolytes: A construction professional’s solution to better health and performance

    Staying hydrated isn’t just about drinking water—it’s about maintaining the right balance of electrolytes to keep your body performing at its best. Whether enduring long hours on the job site, tackling a challenging workout, or simply navigating a busy day, proper hydration fuels energy, focus, and recovery. LMNT electrolytes make it simple, delivering your body’s essentials—without the sugar and fillers you don’t need.

    Quick look

    • LMNT provides clean hydration and sugar-free electrolytes with sodium, potassium, and magnesium for optimal performance.
    • Ideal for demanding construction jobs, athletes, or anyone needing hydration without fillers.
    • Backed by science, LMNT supports energy, focus, and recovery through balanced electrolytes and unrefined salt.
    • Enjoy Grapefruit Salt, Mango Chili, or Chocolate Salt without added sugars or artificial sweeteners.

    The science of salt, electrolytes, and dehydration

    Salt often gets a bad rap in health circles, mainly due to its association with high blood pressure and heart disease. However, research has shown that moderate salt consumption is essential for maintaining optimal bodily functions, especially for physically active or working in demanding environments. Sodium, the primary component of salt, plays a critical role in fluid balance, nerve signaling, and muscle contraction—and it’s vital for staying hydrated and energized.

    Electrolytes, including sodium, potassium, and magnesium, help regulate hydration levels by maintaining the delicate balance of fluids inside and outside your cells. This balance is crucial for preventing dehydration, which can lead to symptoms such as fatigue, muscle cramps, headaches, and reduced physical performance. 

    Electrolytes are even more critical for those in physically demanding jobs—such as construction workers or first responders. Prolonged exposure to heat, combined with intense physical exertion, accelerates electrolyte loss through sweat. Without replenishment, this can lead to dehydration, impaired cognitive function, and even heat-related illnesses. 

    According to the Centers for Disease Control and Prevention (CDC), staying hydrated and replacing lost electrolytes is key to preventing heat stress in labor-intensive environments. The key is to consume it alongside other essential electrolytes to support your body’s needs. This is where LMNT electrolytes excel, offering a science-backed solution for staying hydrated without the downsides of sugary drinks.

    Salt can be your friend

    Salt isn’t just a seasoning—it’s a powerhouse for your body’s essential functions. However, not all salts are created equal. In most kitchens, the standard iodized table salt is highly processed, often stripped of trace minerals and mixed with anti-caking agents. In contrast, unrefined salts like Redmond Real Salt or Himalayan pink salt retain their natural mineral content, including magnesium, calcium, and potassium, which offer additional health benefits. These trace minerals enhance salt’s nutritional value and improve its taste and texture.

    Choosing unrefined salt over heavily processed table salt can make a big difference for your health. Unrefined salts are less likely to contribute to imbalances in your diet as they are closer to their natural form and provide a broader spectrum of minerals. They also pair well with hydration strategies, ensuring your body gets what it needs without unnecessary additives. Embracing the right salt in your daily routine can help unlock better hydration, improved energy, and enhanced overall health.

    The solution to your salt crisis: LMNT

    Photo source: LMNT

    LMNT redefines what an electrolyte drink should be—clean, effective, and free of unnecessary ingredients. Unlike many sports drinks loaded with sugar, artificial flavors, or fillers, LMNT provides only the essentials your body needs to stay hydrated and energized. Each serving is formulated with an optimal balance of electrolytes: 1000mg of sodium, 200mg of potassium, and 60mg of magnesium. This ratio is designed to replenish what your body loses through sweat during long workdays on the job site or exposure to heat. 

    One of LMNT’s standout features is its variety of bold and refreshing flavors. Options like Grapefruit Salt, Watermelon Salt, and Mango Chili make staying hydrated a treat. At the same time, flavors such as Chocolate Salt offer a surprising twist that is perfect for adding to coffee or hot drinks. With no sugar or artificial sweeteners, these flavors satisfy your taste buds without compromising your health goals.

    LMNT has quickly become a favorite among construction workers, athletes, and anyone needing a hydration boost. Its easy-to-mix, single-serve packets make it practical for on-the-go lifestyles, whether hitting the gym, working long hours outdoors, or recovering from a busy day. The product’s scientifically backed formulation ensures you’re getting exactly what your body needs to perform at its best.

    What makes LMNT truly special is its commitment to functionality without fluff. It’s hydration that works—delivering the electrolytes you need, the flavors you’ll enjoy, and the simplicity to fit seamlessly into your day.

    Bottom line

    For anyone with an active lifestyle or a physically demanding job, LMNT is a game-changer. Its clean ingredients, balanced formulation, and bold, refreshing flavors make it the ultimate solution for staying hydrated and performing at your best. With no added sugar or fillers, LMNT delivers only what your body needs to thrive.

    Dehydration and outdated myths about salt shouldn’t hold you back. By embracing the science of electrolytes, you can unlock better energy, focus, and recovery—whether on a construction site, in the gym, or just tackling a busy day. Give LMNT a try and experience the difference yourself.

    Ready to learn more about optimizing your health and performance? Subscribe to our newsletter for expert tips and resources.

  • UTHH February meal plan: A week’s worth of meals to nourish hardworking, hungry construction pros

    UTHH February meal plan: A week’s worth of meals to nourish hardworking, hungry construction pros

    Deciding what to eat for dinner is one of those onerous tasks that never seems to end. After a long day on the job site, the last thing you want to do is stare into the fridge and wrack your brains for a ​​delicious, nutritious, and won’t take hours to make. To break you out of your dinnertime rut and keep you fuelled for your demanding job, UTHH has put together a tasty, seven-day meal plan filled with delicious dinners like instant pot honey garlic chicken and great side dishes like skillet-roasted corn and grilled Caesar salad. We’ve also thrown in a few quick, healthy recipes for snacks and grab-and-go breakfasts, too.    

    UTHH’s 7 days of healthy dinners

    Monday

    Main dish: Instant pot honey garlic chicken

    Instant pots are real lifesavers for weeknight cooking. They make healthy meals in a fraction of the time as conventional ovens. To make this honey garlic chicken, put chicken breasts into an Instant Pot and coat them with a tangy, sweet, spicy sauce made from honey, soy sauce, and garlic. In just 20 minutes, you have deliciously juicy, protein-packed chicken ready to eat.

    Side dish: Buttery seasoned rice

    Rice is a solid, simple side dish, but this recipe for buttery seasoned rice adds a little extra flavor. Cook long-grain white rice in chicken broth with a handful of fragrant spices before tossing it with butter. While wild rice is more nutritionally dense, it takes a long time to cook. Long-grain white rice is a quick alternative that can be a great source of folate, potassium, and magnesium.

    Side dish: Sweet and spicy green beans

    Take green beans from dull to delicious with this sweet and spicy green beans recipe. Steaming green beans keeps them fresh and crisp, while the garlic, chili sauce, soy sauce, and honey make a side dish that complements the honey garlic chicken. If you like spice, sprinkle the beans with a few crushed red pepper flakes.

    Tuesday

    Main dish: Asada mushroom tacos with lime-smashed avocado

    Taco Tuesday is always a good idea, and this recipe for asada mushroom tacos with lime-smashed avocado adds a plant-based twist to the standard ground beef tacos. To make these tacos, marinate halved portobello mushrooms in a citrus chipotle lime sauce before pan-searing them and topping them with homemade pineapple jalapeno salsa. These tacos are low-calorie (312 calories per serving) and rich in omega-3s, potassium, and B2. 

    Side dish: Best ever guacamole

    Chips and guac are one of the best sides to accompany tasty tacos, and this recipe for the best-ever guacamole brings restaurant-quality guacamole to your kitchen. With creamy avocados, fresh tomatoes, onion, garlic, cilantro, and lime, this guacamole has it all—plus a spicy kick courtesy of jalapeno peppers. Avocados contain plenty of good fats and fiber, and their fat content can help raise good cholesterol levels, so don’t feel guilty for indulging in this delicious dish.  

    Side dish: Easy skillet-roasted corn

    This easy skillet-roasted corn recipe is so good you’d never know it started with that bag of frozen corn you forgot about in the back of your freezer. The corn is caramelized with butter, olive oil, and onions to create a deceptively simple side dish.  

    Wednesday

    Main dish: One-pot garlic parmesan pasta

    By the time Wednesday rolls around, cooking is often the last thing you feel like doing. This one-pot garlic parmesan pasta isn’t necessarily the healthiest dish in the world, but it is the perfect recipe to reignite your enthusiasm for home-cooked meals. Fettucini noodles are cooked in a savory mixture of chicken broth and milk before being garnished with parmesan and parsley for a can’t-miss meal the whole family will love. (You can always substitute whole-wheat or chickpea pasta to increase the nutritional content of this dish.)

    Side dish: Caesar salad with Greek yogurt dressing

    A Caesar salad is a fitting side dish with good creamy pasta, but combining two dishes with rich sauces sometimes feels too heavy. Tossing fresh romaine lettuce with this healthy Greek yogurt Caesar dressing instead hits the spot while offering a lighter, more protein-dense dressing. To make it, whisk Greek yogurt with garlic, lemon, Worcestershire sauce, Dijon mustard, and fresh parmesan.

    Side dish: Juicy grilled chicken breasts

    These juicy grilled chicken breasts can be added to the pasta or the salad, providing a lean protein source for this meal. Chicken breasts are marinated in lemon juice, olive oil, and spices before being grilled, making an irresistibly zesty dish.

    Thursday

    Main dish: Creamy coconut chickpea curry

    Creamy coconut chickpea curry is a vegan, gluten-free meal made in one pot with minimal mess. Chickpeas provide fiber and protein, and the sauce is equal parts creamy, savory, and perfectly spiced. Each serving has just 225 calories and is incredibly filling, too. It also makes for great leftovers for the next days’ lunch! 

    Side dish: Asian coconut rice

    Chickpea curry tastes extra yummy when served over this Asian coconut rice. Combining chickpeas with rice creates a complete protein, adding iron and 7 grams of protein per serving. 

    Side dish: 2-ingredient dough naan bread

    Naan is a staple in Indian cuisine, but this recipe for homemade naan bread uses just two ingredients and packs a protein punch, thanks to Greek yogurt. To make it, create a dough from Greek yogurt with self-rising flour and fry it for a few minutes until cooked through. Finish by brushing with some butter and garlic powder, if desired.

    Friday

    Main dish: Grilled salmon

    This mouthwatering grilled salmon recipe involves seasoning fresh salmon fillets and marinating them in a sweet, citrusy blend of soy sauce and lemon before grilling them to perfection. Grilling is a great Friday night option, with minimal cleanup and the added bonus of cooking in the great outdoors. Salmon is a great lean protein, filled with nourishing omega-3 fatty acids. 

    Side dish: Easy grilled vegetables 

    While you’ve got the grill hot and ready, you may as well grill some vegetables to accompany your salmon. Mushrooms, zucchini, onions, squash, and tomatoes get seared to perfection on the grill before being drizzled with a tasty homemade balsamic dressing. 

    Side dish: Grilled Caesar salad

    If you’ve never had a grilled Caesar, you’re in for a treat. Grilling halved heads of romaine adds an unexpected roasted crispiness to the lettuce, which nicely contrasts with its fresh crunch. For a high-protein, low-fat option, use the conventional Caesar dressing as written or substitute the Greek yogurt Caesar dressing from Wednesday’s meal plan.

    Saturday

    Main dish: Spicy garlicky sesame tofu

    In under 30 minutes, you can make this unbelievably flavorful, spicy garlicky sesame tofu. Tofu is an excellent source of plant-based protein, but this recipe willalso please the meat-eaters in your life. Tear tofu into bite-sized pieces before tossing them in sesame seeds, maple syrup, soy sauce, sesame oil, and red pepper flakes. Baking the seasoned tofu makes this dish crispy, sticky, and golden brown.

    Side dish: Cauliflower rice

    Rice would be a natural side dish to accompany the spicy tofu, but making cauliflower rice instead reduces the carb count of this meal and adds a rich source of vitamin C, K, and folate—all in just 10 minutes!

    Side dish: Korean-style broccoli salad

    This spicy, sweet Korean-style broccoli salad perfectly complements the spicy tofu and cauliflower rice. Boiling broccoli makes it perfectly tender, and tossing it in olive oil, red pepper flakes, and apple cider vinegar makes a great, simple side dish. 

    Sunday

    Main dish: Healthy air-fryer turkey meatballs with zoodles

    Turkey meatballs and zucchini noodles are a healthier version of spaghetti and meatballs. Mix ground turkey, ricotta, parsley, Parmesan, and oregano to make tender and delicious meatballs. Toss them in the air fryer until golden brown, add them to zucchini noodles, and top with tomato sauce for a meal full of lean protein and nutrient-dense veggies. 

    Side dish: Ultimate garden salad recipe 

    This recipe combines superfoods like mixed greens, avocado, cucumbers, tomatoes, and dill for the ultimate garden salad. It is dressed with a simple olive oil and vinegar dressing to make the perfect side dish. This fresh, healthy salad will fill you with micronutrients and help you prepare your body for the week ahead.

     Side dish: Soft, whole-wheat dinner rolls

    Sunday is one of the few days of the week you might have time to make homemade bread, and this recipe for soft, whole-wheat dinner rolls adds a healthier spin on the standard white rolls. This recipe takes 3 hours, including rise time, to start in the late afternoon so the rolls are ready and warm for dinner.

    Breakfast and snack ideas to keep you fueled

    • Healthy egg muffin cups: These healthy egg muffin cups are one of the easiest grab-and-go breakfast recipes. They combine the superfood power of eggs with the convenience of a fast-food meal—without the cost, added calories, or drive-thru. 
    • Morning glory muffins: Many muffins have so much sugar that they’re more like cupcakes, minus the icing. These morning glory muffins are an excellent healthy alternative, with the bonus of natural sweeteners, nutritious veggies, and superfood ingredients,
    • Roasted chickpeas: If you like the crisp crunch of potato chips, roasted chickpeas provide lots of fiber and protein and satisfy your chip cravings without the greasy hands and added calories. 
    • Cosmic brownie protein bites: Made with a handful of natural ingredients plus your favorite chocolate protein powder, these cosmic brownie protein bites satisfy your sweet tooth while helping you meet your protein goals.
    • Breakfast coffee smoothie: This creamy coffee smoothie recipe combines your morning coffee and breakfast. Blend cold-brew coffee, milk, oats, bananas, and vanilla protein powder to create this easy breakfast that tastes good and will keep you energized until your lunch break. 

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