How to Make Yourself a Brain-Boosting Smoothie

Susan Hay is the editor of Thrive Magazine. After a high-pressured career in the corporate world and her own challenging journey with food, she set up Thrive Magazine to help others learn about healthier options in eating and lifestyle.

In this blog, she shares some super smoothie knowledge and an easy recipe for you to try!

(Young&Raw)


Smoothies seem to be on trend right now. There’s green, chia, fruit, vegetables – all kinds of things being blended up in all different types of fashionable gadgets. But is there any weight behind the health claims of smoothies? And how can you pack all your vitamins, minerals and nutrients into one tall glass, before breakfast?

Let’s think about what happens when you blend food. Blending starts to break down the fiber and protein within your fruit and veg. This effectively starts the digestion process outside of the body! However, the chewing of food is important for nourishment, and many processes in the digestive tract are only activated under the circumstance of chewing – so don’t go turning all your meals into smoothies!

So, is blending a good way to pack in your nutrients?

It’s a super quick way to get your 7 a day into your diet. Blend up some veggies, add some fruit and some natural plant protein and, hey presto! You’ve got your veg quota down the hatch in one go. Smoothies will have different benefits depending on what combination of fruits and veg you use – you can learn more about the various vitamins and minerals here.


(Young&Raw)

Here’s a brain-boosting smoothie recipe for you to try:

Add all of your ingredients to your blender and blend away until you have a smooth texture. Then just drink, and enjoy!


You can read more about eating for a healthy mind and body in Thrive Magazine, which is published quarterly both in print and online. Subscribe for £25 or buy single copies online here:www.thrive-magazine.co.uk

Thrive covers all aspects of health, nutrition and wellbeing. The perfect read if you’re on your own journey back to health!

Find more from Thrive on Twitter, Facebook and Instagram.

Corporate Health: Setting Clear Goals

Studies have shown that having something specific and realistic to aim for is important in personal development and wellbeing. We’ve all made New Year’s Resolutions and other goals before, but how many of us have actually stuck with them? This newsletter contains a range of resources that you can use to help your staff to set achievable goals – and the more they successfully achieve, the more motivated they’ll be to do even more!

(SharonDrewMorgen.com)


(Krantcents)

This great article from Inc. suggests that we should literally be setting ‘CLEAR‘ goals – yep, it’s another nifty acronym to help you figure out whether your goal is a good one.

Why not suggest that your staff use this framework to plan their aims for the next quarter?


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(Youtube)

If your staff prefer motivational content in video form, MindTools has you covered. This 2 minute clip covers the benefits of setting good goals, and the best ways to plan and execute them. For more in-depth explanations, just click the link in the video description.


 

(Fearbuster)

This resource from NHS LiveWell is specifically about New Year’s resolutions, but the information is relevant year-round. It covers studies into what resolutions are successful, tips for achieving, and links to useful content such as support to quit smoking or drink less alcohol.


Nudjed Health Resources are collections of online content and tools that offer simple, low-cost ways to improve specific areas of health. To discover which areas of health are affecting productivity in your organisation, check out Nudjed Insights. 

Cardiff Half Marathon 2015: Runners Perspective

As you may know, Nudjed partnered with Run4Wales to support 100 runners during their training for the 2015 Cardiff Half Marathon. You can read our previous blogs: an overview of the partnership; an introduction to the Nudjed Healthy Heroes; and in-depth interviews with two of our runners ahead of the race.

In this blog, we’ll take a look at how our runners found the big race, and the advice they have for anyone who’s thinking of taking part next year, or even just taking up running!


 

 

During the three month training period, Nudjed supported the 100 Club runners to improve their overall health. Through weekly newsletters and an active Facebook community, we shared interesting articles and advice about running, nutrition, and various other health and fitness initiatives. We measured our impact through monthly surveys conducted with our six case studies (the Nudjed Healthy Heroes), and the outcomes were very positive.

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We measured health improvement through waist-to-hip ratio rather than weight or BMI, as some runners will have gained weight through converting fat to muscle. The Healthy Heroes lost an average of 4 cm from their waists and 5 cm from their hips over three months. This gradual improvement shows that the changes are sustainable and healthy, rather than the fast weight loss associated with crash diets.

We also noticed huge improvements in the general health and wellbeing of our participants. They reported that they felt more positive, had more energy, and started eating better as the weeks went on. Some even took up secondary activities to complement their running, like yoga and swimming.


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Steve was one of our case studies. He made the decision to start improving his health after seeing photos of himself on holiday – he was almost 20st, and says he had a moment of clarity when he realised he wanted to be around for his two young children. He started swimming, and then got into running, signing up for the Cardiff Half Marathon as something to work towards.

He achieved a personal best time at the Cardiff Half, completing the course in 1:46:28. His next goal is to complete the World Half Marathon, which is taking place in Cardiff in March, in 1:45.

For anyone interested in taking up running, Steve has this advice:

“You’re not going to be a world champion from day one; you just need to find something that motivates you, and keep at it.”


 

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Some of you will have read about Alan before, when we did an in-depth interview ahead of the big race. He achieved a personal best, completing the race in 2:04:03 – he says he was very surprised, but was proud that he was able to maintain a consistent pace. He’s determined to continue with his healthy lifestyle – since getting into running he’s lost a lot of weight, has more energy to play with his kids, and has even noticed a positive impact on his mental wellbeing.

After a suggestion from Nudjed, Alan has taken up yoga and meditation. This has helped with his running, as his flexibility and core strength have improved. He’s also been sleeping better since he started meditating in the evenings! Alan says that he’s realised the importance of looking after your mind as well as your body:

“Whatever the time and effort that has been put into training the muscles, you’ll need half that amount again to be put into training the mind; the legs will keep going long after the mind cries, ‘Enough!'”

Alan is looking forward to the World Half Marathon in March along with many other 100 Club members. He says that being a member of the 100 Club was great encouragement – through the Facebook group they were able to share questions and advice, and they motivate each other to step their game up.

His advice for those who are thinking about making changes is:

“Start slow. You could try a couch to 5k training programme, but take it at your own pace. It doesn’t matter how slow you go, as long as you keep going!”


 

In March 2016, Cardiff has the honour of hosting the World Half Marathon. It’s one of the most prestigious global running events, and is open to mass participants as well as professional runners from across the world. Registration is now open, so be sure to visit their website if you fancy giving it a go!


 

If you’re inspired and fancy giving running a go, why not start with the Nudjed guide for first-time runners, or this couch-to-5k training plan from the NHS?

There are clear benefits to having a community of people supporting each other to improve their health. To learn how Nudjed could help you to achieve this in your workplace or organisation, check out Nudjed Insights.

Corporate Health: The Importance of Good Posture

Paramount Interiors is an office design and fit out company based in both London and Cardiff. They help businesses of all sizes across the UK optimise their workspace and create effective, innovative working environments.

back-care

We asked Helen Bartlett, Design Manager at Paramount, to give us her thoughts on how the design, layout and modern office furniture in a workplace can improve the health and wellbeing of staff; with a special focus on the importance of posture.


October 16th is World Spine Day. It’s an opportunity for people from around the world to raise awareness of the fact that poor posture and inactivity can contribute to the development of back pain and other spinal disorders.

The theme for 2015 is “Your Back at Work”, focusing on the importance of good spinal health and preventing injuries in the workplace.

Ensuring that the offices we design promote health and wellbeing is becoming more and more important to businesses, and there are a number of ways in which we can do this. Since we’re talking about posture, it seems appropriate to start with the thing that you’re probably sat on while you’re reading this; the humble office chair.


 

Are you sitting comfortably?
We asked this question in one of the first blogs we wrote, about a specific piece of furniture; the Gesture chair. We partner with the worldwide office manufacturer, Steelcase, who conducted a global survey to find the perfect posture. 2,000 people from 11 countries, including the UK, were asked about how they use current technology in the workplace and what effect they felt that this was having on their posture.

They found that new technologies demanded new ways of moving and working, which led to the discovery of nine new postures which, if not addressed by current seating, could lead to pain and discomfort.

Gesture-Global-Posture-Study

9 New Postures – Image from Steelcase

The Draw: People pull back from their desks and recline, bringing their elbows into the body to draw a mobile device closer.
The Multi-Device: Holding a mobile in one hand and working on a laptop with the other, resulting in the individual leaning forwards.
The Text: Arms are brought in close to the body with the device supported by the user’s arms and hands.
The Cocoon: This is all about short-term comfort, bringing feet up and reclining draws the device closer.
The Swipe: Operating the device with one hand, users lean over it and position their head to face downwards.
The Smart Lean: Having received a personal message, a person’s posture will change, leaning to the side in order to shield the content from others.
The Trance: In deep concentration an individual will strain their neck forward, lean into their desk, use a hand to support their head and place their feet on the chair base.
The Take It In: This posture supports contemplation of digital information on large displays, consuming information and content rather than generating it.
The Strunch: Short for the ‘stretched-out-hunch’, when people use a laptop they push it further away, reaching out and often using an arm to prop themselves up.

Steelcase’s solution to these nine new postures, and the problems associated with them, was the creation of the Gesture chair; designed to mimic the movement of the human body, it offered a flexibility and freedom of movement that recognised people’s changing postures relating to mobile technology.
But seating is merely one aspect of perfect posture and wellbeing in the workplace.


Stretch your legs.
Statistics show that people are now spending more time working than anything else, including sleeping. So staying active while you’re in the office is more important than ever!

At Paramount we’re lucky enough to have our own gym in the office, but if that’s not a realistic option there are other ways to encourage a bit more movement in the workplace.

Simply reconfiguring the layout of the office can give staff more opportunity to move around.

Make it clear that it’s okay for staff to take regular breaks from viewing their screen and stretch their legs around or outside the office. Something that’s made an appearance in the media recently is the treadmill desk, which combines the gym with the workplace in one piece of furniture!

WalkStation

(The WalkStation – image from Steelcase)


Take a stand against bad posture.
Another option is to take meetings whilst standing up. This is especially relevant since recent research is starting to highlight the importance of breaking up your day into periods of sitting and standing.

Official health guidelines suggest that workers should stand for at least 2 hours a day in the office.

As a result, more and more businesses are looking at the latest trend for sit/stand desks, which adjust to your height. The other office furniture manufacturer that we partner with, Kinnarps, are based in Sweden, where height-adjustable desks have been a feature of Scandinavian offices for decades. They’re now trying to get more businesses to join the sit/stand revolution by promoting the health, productivity and creativity benefits they can bring.

Series P

(Series P Sit/Stand Desk – Image from Kinnarps)

At the very least, hopefully I’ve made you sit up a little straighter while reading this, or even get up and have a stroll, because breaking up the day with a bit of movement is good for both our spines and our minds!

For more information about the offices that Paramount have designed for their clients, visit http://paramountinteriors.com/ or follow them on Twitter.


 

Check out our workplace health series for more inspirations for creating happier, healthier and more productive teams. To discover which areas of health are affecting productivity in your organisation, try Nudjed Insights today. 

We’re seeking a Junior Sales Executive in Cardiff

£15k-£18k + Bonus + Benefits Depending on Experience


Nudjed is looking for a Junior Sales Exec to join our new business team and help more companies healthier and happier. We’re already working with the NHS, GoCompare, GE to name a few and you’ll be helping us to reach more companies faster.


 

What you get

The hard stuff:

  • A salary (obvz) that we’ll review regularly as you develop
  • A shiny macbook, plus whatever else you need to work
  • Central location with free drinks, subbed lunches and showers
  • Bonuses and rapid career acceleration
  • Flexible working – we care about productivity, not attendance
  • 4-hrs a week off, to learn and play with whatever you think is cool

The soft stuff:

  • A relaxed but fast paced environment
  • Trust, respect and autonomy – your opinions count
  • Learn from a highly motivated and experienced team
  • Regular social events . We do stuff together ‘cos we like each other
  • A chance to be as healthy as you want to be – ‘cos that’s what we do

 

About Nudjed

We’re a fast growing tech startup, based in Cardiff, who are making health and wellbeing programmes better through data and automation. We’ve raised £350k in investment to date and we’ve been working with some of the biggest organisations in the UK to improve their health and wellbeing offerings. This is an opportunity to join us at an early stage in our journey.

We hire for attitude over EVERYTHING. If you’re smart and motivated, but you don’t have all the skills, don’t be scared – show us what you’re doing that makes you special.


 

Day-to-day activities include:

Core activities:

  • Making the required number of connections to close business to the agreed sales targets
  • Researching new prospects
  • Calling prospects to book demos
  • Demoing the Nudjed product
  • Reporting to the team on activity levels (calls, quotes, demos, wins)

Skills

  • Strong verbal communication skills
  • I.T. Literate (Word, Excel, PowerPoint)
  • Attention to detail
  • Team work and collaboration
  • Proactive, emotionally mature, calm and professional

The ideal candidate will have a passion for selling. They will be driven to connect with relevant people and be able to clearly explain the benefits of a product. Sales experience is beneficial and formal sales training desirable as is a good level of knowledge about the web and technology.

As we are a small, close-knit team delivering an innovative product, every team member has a lot of exposure across our business. We’re all occasionally called upon to assist with reasonable tasks beyond our normal remit.


Interested:

If this sounds like you, send an email, including your CV and relevant examples of your work to this friendly chap:

We’re Seeking a Full Stack Developer

£25k-£30k + Options + Benefits Depending on Experience


We’re looking for a full-stack developer to join our product development team. Nudjed helps organisations like the NHS,GoCompare and GE optimise their health and wellbeing programmes using relevant data.

If you have the skills and attitude to help us ride the next wave of health tech, then read on…


 

What you get

The hard stuff:

  • A salary (obvz) that we’ll review regularly as you develop
  • A shiny macbook, plus whatever else you need to work
  • Central location with free drinks, subbed lunches and showers
  • Bonuses, future share options and rapid career acceleration
  • Flexible working – we care about productivity, not attendance
  • 4-hrs a week off, to learn and play with whatever you think is cool

The soft stuff:

  • A relaxed but fast paced environment
  • Trust, respect and autonomy – your opinions count
  • Learn from a highly motivated and experienced team
  • Regular social events . We do stuff together ‘cos we like each other
  • A chance to be as healthy as you want to be – ‘cos that’s what we do

 

About Nudjed

We’re a fast growing tech startup, based in Cardiff, who are making health and wellbeing programmes better through data and automation. We’ve raised £350k in investment to date and we’ve been working with some of the biggest organisations in the UK to improve their health and wellbeing offerings. This is an opportunity to join us at an early stage in our journey.

We hire for attitude over EVERYTHING. If you’re smart and motivated, but you don’t have all the skills, don’t be scared – show us what you’re doing that makes you special.


 

Day-to-day activities include:

  • Define and implement technical solutions spanning front-end and back-end
  • Take ownership in good engineering practices and use of technologies
  • Find creative solutions to technical problems
  • Maintain high quality throughout the product
  • Actively participate in planning sprint activities and deriving requirements

Specifics we’re looking for:

  • Full-stack web application development (HTML5, CSS3, PHP, JavaScript)
  • Experience throughout the entire software development lifecycle
  • Experience working in a team with other developers
  • Appreciation of software security, availability and user experience
  • Working within established software development frameworks
  • Familiarity with object-oriented design patterns

The ideal candidate will be delivery focused, driven to understand what our clients really value, and committed to building this value into our platform. Expect a flexible working environment, responsibility for challenging tasks, and the opportunity to work with a range of modern technologies.

As we are a small, close-knit team delivering an innovative product, every team member has a lot of exposure across our business. We’re all occasionally called upon to assist with reasonable tasks beyond our normal remit.


 

Interested:

If this sounds like you, send an email, including your CV and relevant examples of your work to this friendly chap:

Warren Fauvel (Founder)

Email: warren@nudjed.com

Mobile: 07834 591 400

Corporate Health: Coping With Pressure

There are all sorts of reasons that your staff might feel under pressure, whether at work or at home. Stress can have a negative effect on attention and productivity, so it’s best to notice when your staff are stressed and try to relieve the tension.

In this blog, we look at a variety of ways to deal with pressure, and how you can help your staff to develop healthy coping mechanisms.

(HarryPotterGIF)


Screen Shot 2015-09-23 at 16.15.47(Calm)

Calm is an online meditation tool that uses beautiful imagery and soothing sounds to help people to relax. If staff are getting worked up, why not suggest they try one of the short guided meditations? They can choose between 2, 5, 10, 15 or 20 minutes.


(NewYork)

This guide from Mind has a range of great ideas for how you and your staff can support colleagues who are dealing with pressure at work.


This blog from Psych Central offers simple, practical ways that your staff can recognise the things that are causing them pressure and learn to deal with them effectively. Different coping mechanisms work for different people, so encourage your staff to experiment with different methods and learn what’s best for them.

 


Nudjed Health Resources are collections of online content and tools that offer simple, low-cost ways to improve specific areas of health. To discover which areas of health are affecting productivity in your organisation, check out Nudjed Insights. 

Corporate Health: Dealing With Anxiety and Irritability

It’s estimated that up to 1 in 6 people will suffer from an anxiety disorder at some point in their lives, and many more people experience occasional anxiety and irritability caused by stress.

Mental wellbeing is important for quality of life; in a work setting, anxious or miserable people will be less engaged and less productive.

This blog contains a range of advice and tools that you can use to boost your staff’s mood. Of course, if somebody is suffering from serious mental illness, they should seek medical advice.

(Natalie Dee)


 

(MindPositive)

This wonderful tool from Relax Online is an interactive stress analyst that helps you to identify the root cause of your anxiety and overcome it. It has lots of great calming advice, and you can even click through to see how it works. Try recommending to to staff members that are having a bad day.


 

(Mind)

This resource from Mind has lots of information about how mental health affects people in the workplace, and steps you can take to ensure you’re supporting your staff as much as possible.


(Headspace)

Meditation has been proven to help alleviate anxiety. Headspace is a great web app which teaches people the basics of meditation in as little as ten minutes – and you can sign up and try 10 days for free! Consider providing a Headspace subscription as a resource for staff that are struggling.


Nudjed Health Resources are collections of online content and tools that offer simple, low-cost ways to improve specific areas of health. To discover which areas of health are affecting productivity in your organisation, check out Nudjed Insights. 

Corporate Health: Healthier Snacks to Boost Energy and Improve Nutrition

Snacking is something we all do, often without giving it much thought –  which means it can be a trap full of unnecessary calories, sugar and fat!

In this blog, you’ll find a whole range of suggestions for more the nutritious snacks – perfect for providing at work to help your staff to become healthier.

Good snacks can provide slow release energy to help your staff stay alert and productive throughout the day, as well as vitamins and minerals for a health boost.

(Healthy Fitness Meals)


 

(Greatist)

This piece from Greatist has a whole load of suggestions for delicious, healthy  snacks, like these Greek parfait pots. Why not try some out if you’re having an office party, or suggest that your staff make some with their families?


 

(The Moment Magazine)

This Nudjed blog has all the information you need about wholegrain snacks and why they’re so great, as well as links to snack suggestions and science-based nutritional knowledge. Use it to help plan healthier snack alternatives for your office!


(Change 4 Life)

This article from Change 4 Life has lots of great suggestions to make it easier to avoid unhealthy snacks. Share it with your staff, and maybe think about using some of the suggestions in the workplace – for example, if you don’t have unhealthy snacks in your vending machines, it’ll be harder for staff to slip up!


Nudjed Health Resources are collections of online content and tools that offer simple, low-cost ways to improve specific areas of health. To discover which areas of health are affecting productivity in your organisation, check out Nudjed Insights. 

Corporate Health: Get Your Staff Running

Running is great cardio, requires very little equipment and preparation, and people of almost any ability can give it a go! This health resource contains a range of articles and information that you can share with your staff to encourage them to get their trainers on.


 

The Nudjed guide for first-time runners is a great introduction to the sport for your employees who may be nervous about giving it a go. It contains 8 simple steps to prepare yourself and have a successful run.


 

This training plan from the NHS will give your staff all the information and guidance they need to build up to a 5k run! You could even suggest that a group from your organisation sign up for a race near you to give them something to aim for – try RunningBug’s race finder here.


 

For those who are already interested in running, you could suggest checking out this rundown of the best apps for tracking performance. Measuring progress is one of the best ways to stay on track with health and fitness goals!


Nudjed Health Resources are collections of online content and tools that offer simple, low-cost ways to improve specific areas of health. To discover which areas of health are affecting productivity in your organisation, check out Nudjed Insights.