Boosting Creativity in the Workplace

A recent research study shows promising developments in the workplace; managers may be able to increase leadership and creativity amongst employees by allowing more autonomy in the decision-making process. In addition, researchers now better understand the effect of creative self-efficacy on employees and how it influences their creativity.

The study measured creativity level by tracking employee behavior at work, for example, creative problem solving or suggesting new ways to complete tasks. Researchers then looked at how the behavior of management impacted employee behavior over time.

The research found that giving employees value within the company, by offering autonomy and freedom in the way the employees’ see fit, will urge them to surpass expectations. This approach worked extremely well with “high uncertainty” employees -- those who typically seek detailed and consistent rules, directives and expectations.

It’s important to note that supervisors must first demonstrate the ability to empower leadership. This behavior is demonstrated by showing increased confidence in an employee’s abilities, involving them in decision making, and acknowledging their high-quality work. It’s essential that this behavior is genuine or employees will not take a creative risk. Even though creativity takes time to grasp, harvesting an atmosphere where the employee has creative self-efficacy will soon lead to an “aha moment.”

Bottom Line: Showing confidence in your employees by empowering them with leadership and decision-making roles may generate increased employee creativity and motivation. When given a leadership role, employees who previously felt inadequate to complete a task gained more confidence and trust for supervisors.

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Rethink Your Drink

You’ve been awake since 6:00 a.m., you just had lunch and now you feel the afternoon slump creeping up on you. You’re thinking about reaching for a soda or a large flavored coffee. Does this scenario seem familiar? It’s time to rethink your drink!

It can be easy to dismiss the nutritional content of a drink; the sips go down so easily and beverages aren’t very filling so they can’t possibly be that caloric, right? Wrong. You might be surprised at how much sugar is in some popular drinks. Instead of listing out grams of sugar, it is more powerful to compare beverages to familiar, sugary snacks:

20 oz. Coca-Cola = 5 Little Debbie Swiss Rolls
23 oz. Arizona Green Tea = 20 Hershey Chocolate Kisses
32 oz. Gatorade = 5 Reece’s Peanut Butter Cups
16 oz. Dunkin Donuts Iced Caramel Latte = 3 ½ Krispy Cream Donuts

Now you probably wouldn’t eat three and a half Krispy Cream Donuts for your afternoon snack, but it’s much easier to consume the same amount of sugar when sipping it in your caramel latte. When you want to drink something other than water, what should you look for? Choose options with 0-5 grams of sugar per 12 ounces. Try coffee with one teaspoon of sugar and milk, or sparkling water with a squeeze of lemon or lime. Not sure if your favorite beverage meets our guidelines? Check this beverage guide from Harvard University.

Bottom Line: Identifying the amount of sugar in beverages can be difficult. Try to stick to drinks with 0-5 grams (about one teaspoon) of sugar per 12 ounces. If you’re trying to wean off a sweet drink, try cutting its sweetness by adding water as your taste buds adjust to less sugar.

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Beans: The #1 Longevity Food

Blue Zones, which began as a National Geographic expedition to find the longest living cultures, recognizes beans as the world’s number one longevity food. Not only are beans loaded with fiber and protein but they are also low in fat and easily added to almost any dish. Beans are versatile and extremely affordable. They are kin to other members of the pulse family such as peas, lentils and chickpeas. Types of beans include black beans, white beans, cannellini beans, kidney beans, great northern beans, black-eyed peas, lima beans and pinto beans. Here are seven fun facts about these nutritious powerhouses:

-Beans are made up of complex carbohydrates that can be difficult to digest, which causes fermentation within the stomach and can result in gas. Consider adding beans into your diet slowly or cooking them with spices such as turmeric, ginger or fennel to decrease gas production. 

-It is recommended to consume about a half cup of beans daily. Blue Zones found that the longest-living populations ate a full cup of beans daily.
-The more colorful the bean, the greater the antioxidants. Antioxidants help prevent cell damage that leads to atherosclerosis, cancer, and other conditions.
-The fiber in beans aids digestion.
-Beans are easier to harvest than one might think. They also put nitrogen back into the soil, which supports a ‘healthy agricultural cycle.’
-Beans are the only food that is considered to be both a vegetable and a protein.
-Fava seeds were found at a 10,000 year-old archaeological site. Beans have been a sustainable crop for generations. They are critical to food security as well as the overall health of our nation.

Bottom Line: Research has long been touting the benefits of adding plant-based foods to your diet. Beans are affordable and convenient; you can enjoy canned beans for a no mess, no prep addition to any meal. If you do choose canned beans, rinse the beans before eating to remove excess sodium.

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The Magic of Morning Rituals

Creating a morning ritual can help you feel focused, grounded and improve your overall well-being. As we enter the autumn months and get back into a daily routine, it is important to start our days feeling refreshed. If possible, incorporate nature in your morning ritual. Nature is proven to decrease stress, improve concentration, increase energy and encourage mindfulness. This sounds like a great way to beat those winter blues, doesn’t it? Give that cup of joe some fresh air. Here are six ways to improve overall well-being by incorporating morning rituals:

Rise with the sun. Grab a cup of joe and your favorite blanket for some mindful moments with the rising sun. Notice how the sky changes throughout the season.

Create a morning walking routine. Walk to your local coffee shop or grab a friend to chat as you walk around the block. If you prefer solo time, go for a stroll on your favorite path and take in your surroundings. Take it one step further by leaving your headphones at home and engaging your senses with the sights, smells and sounds of nature.

Practice gratitude. Try writing in a journal every day about the things for which you are grateful. The 52 Lists Project is a wonderful way to reflect in a structured weekly fashion. Who are you grateful for? What do you find joy in? What do you love about yourself?

Exercise outside. You can create your own routine outdoors or even use one of the many fitness apps to guide your workout. With the appropriate attire you can enjoy fresh air while exercising through the changing seasons.

Meditate outside. Quiet the noise and start your day with a boost of energy. This is a great way to beat stress.

Bottom Line: Set yourself up for a good day with a calming morning ritual. Boosting your mood in the morning sets the tone for the rest of your day. Starting a morning ritual may mean waking up a few minutes earlier than usual, so remember to hit the hay a bit earlier the night before.

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Falling for Fall Vegetables

As soon as the temperature drops, apples and pumpkins top everyone’s shopping list. Pumpkin spice and apple pie aside, let’s not forget about the other produce worth falling for this fall! It’s best to purchase produce when it is in season for optimal flavor and affordability. Enjoy your apples and pumpkins, but don’t forget to add these fresh fall vegetables to your plate this season as well.

1. Brussels Sprouts: Forget the boiled, mushy Brussels sprouts of your childhood and give this fiber-packed veggie another try. Brussels sprouts boast plenty of Vitamin K and folate and can be found year round, but they thrive in the cooler weather. Try tossing them with olive oil, garlic and pepper and roast in the oven for a delicious side, or shred them and add to salads, sautéed vegetables or a stir fry for a healthy crunch. 

2. Delicata Squash: We all love butternut squash, but it’s time to branch out. Delicata squash is easy to cut and an excellent source of vitamins A and C. Try cutting it into strips and enjoying it roasted, or stuff with a wild rice blend, cranberries and goat cheese for a satisfying main dish.  

3. Parsnips: This veggie looks a lot like a white carrot, and similar to carrots, parsnips can be enjoyed raw with dip for a nutritious snack. Parsnips are a heart healthy choice and are packed with fiber, vitamin C, potassium and folate. Try roasting them, adding them to stews or pureeing them into soup.

4. Turnips: Only the best vegetables can be eaten from the roots to the stem. Unlike other greens, such as collards and kale, turnip greens are tender and can be cooked quickly. Serve the wilted greens with Turnip Mashed Potatoes and a lean protein for a delicious and simple dinner.  

Bottom line: For the most nutritious and delicious produce, choose fruits and vegetables that are in season. Challenge yourself to branch out and try new produce this fall -- you may find some new family favorites. For a complete seasonal produce guide, click here.

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Healthy Snacking on the Go

Our lives are shaped by “on-the-go” food, technology and culture. If we aren’t in an airport, we’re at a rest stop, driving the kids to activities, racing to meetings, fitting in a workout, etc. In the midst of busy days and travel limitations, we also need to fit in three meals and two healthy snacks to keep our bodies fueled. How is this possible? Is there time? Staying healthy on the go may seem daunting, but it’s not impossible. Before running out the door, grab one of these healthy snacks to keep you fueled and energized throughout the day.

-Fruit and Veggies: Of course, our favorite go-to! Try fresh or dried depending upon what’s available.

-Nut Butter: Portion out nut butter in small containers that you can grab and go. You can also find small packets of nut butter at the grocery store, such as Justin’s almond butter, to toss in your bag or store in the car.

-Cheese and Crackers: Baby Bell cheese and Mary’s Gone Crackers are a favorite combination.

-Hummus: Single serving packages are available at most grocery stores and some convenience stores; pair with cut up veggies and whole grain crackers.

-Dried Chickpeas: Packed with satiating fiber and protein, this grab and go snack is simple and delicious. The brand Good Bean is a safe bet for flavor and nutrients.

-Trail Mix: If chocolate is an ingredient, opt for dark chocolate.

-Oatmeal: Before running out the door, grab a pack of oatmeal. Oats are packed with fiber that will keep you fuller, longer.

-Hardboiled Eggs: These are a quick and easy protein source; enjoy with a piece of fruit.

Bottom Line: Don’t compromise health or flavor when you’re on the go. Aim for snacks that combine carbohydrates, protein and fiber, such as fruit and nut butter, veggies and cheese … you get the picture. Don’t forget to stay hydrated with water throughout the day.

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Mandatory Time Off Improves Employee Health

Mandatory employee time off is the latest trend for many wellness programs. Having employees take time off from work to relax, renew and recharge promotes a healthy work-life balance that ultimately results in higher productivity and employee retention.

A recent study conducted by The Families and Work Institute found that 26 percent of the 1,000 U.S. employees who participated in the study felt they were working too hard. One-quarter of participants said they never used their allotted vacation time, 55 percent of whom reported feeling high levels of stress from overworking.

Overworking can lead to multiple health issues, including high blood pressure, heart attacks, and strokes -- and this can increase employers’ health insurance costs, as well as costs related to hiring and training new employees in their absence.

For many businesses, mandatory employee time off is the solution to reinforce workplace safety, job performance and staff retention. The mandatory “time-off” does not need to be a two-week consecutive vacation in order to be beneficial. Employees who take a long weekend, work half-day Fridays, or skip one specific day a month can also reap positive benefits.

Ultimately, employee time off is a matter of agreement between an employer and its employees. But, according to many studies, employees who opt not to take vacation days are putting themselves and their companies at risk. Employers should encourage forced employee time off in the workplace since it is proven to build company loyalty, strengthen morale and improve employees’ quality of life.

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