Mitra Malek
WorkWell
Chattanooga, TN, United States
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Past articles by Mitra:
3 steps to breaking out of your rut
Ruts suck. They zap our energy and convince us we’re stuck. But loops of lameness need not be eternal. If your days scream “been there, done that,” hit refresh with these steps: 1. Be okay with bored. A rut is just a routine that’s no longer appreciated — it’s not unequivocally awful. At one time, … → Read More
Transform your hobby into a job
What do you love to do? Is it related to what you do for a living? Do you want it to be? Making your hobby your job is doable and, dare I say, enjoyable, if only because work feels less like work when it’s something you dig doing. Here’s how to make it happen: Start. … → Read More
4 steps to turn bad habits around
Your vices are actually solutions. That’s because bad habits solve problems, though not in the best way. We call them “bad” for a reason. Drink caffeine-laced beverages from morning to night? They give you energy. Complain all the time? It’s a tool for self-expression. Smoke cigarettes? Those puff breaks translate to me-time. Here’s a rough … → Read More
4 ways to cut back on clutter
“More” is deceiving. It tricks you into a state of scarcity, feeling empty and thinking you have voids to fill. You might not even have voids. And if you do, voids can be good: The absence of something means the presence of space. Space is good. It frees your mind and body. Clutter slows you … → Read More
A can’t-miss way to improve your mood — forever
Sometimes being thankful leaves you feeling … lazy. That’s because gratitude can be passive. For example, maybe you’re thankful it’s sunny out — but you don’t control the weather. That type of gratitude doesn’t encourage you to think beyond simple acknowledgement. Don’t get me wrong: Gratitude should be part of your life. It reminds you … → Read More
3 fixes to help you live in your home long after retirement
Whether or not you love your professional life, your senior years are a chance to live exactly as you want. You might keep working, brain sharp, because you love feeling productive. Or maybe you want to step away from earning money to relax or follow a passion. Whatever path you choose, you’ll want to feel … → Read More
Can you spot processed foods?
Odds are you ate processed food today — and it was healthy. Doubtful? “Processed food has been altered in some way during preparation,” explains Anar Allidina, RD, CDE, a registered dietitian based in Toronto with a master’s degree in public health. “Food processing can be as basic as freezing, canning, baking or drying.” Add to … → Read More
How to start journaling (and why you should)
One of the best ways to get to know yourself — and become a better version of yourself — is to keep a journal. Think of journaling as becoming your own confidante — the most private confidante you’ll ever have, and one with all the answers. Sound dubious? It’s not. The trick is being … → Read More
Get nuts about your health
If you want to control your weight, live longer and boost your bod, eating a variety of nuts is a tasty and easy way to do it. Nuts are fantastic for your health, plus each has its own perks. To start, nuts contain heart-healthy monounsaturated and polyunsaturated fats. They’ve been shown to help prevent cancer … → Read More
4 natural ways to have healthy blood pressure
We’ll start on a morbid note to get your attention: One in three Americans has high blood pressure, according to the Centers for Disease Control & Prevention. And high blood pressure, or hypertension, greatly increases the risk of heart disease and stroke — the first and third leading causes of death in the United States, … → Read More
Decoding cholesterol numbers (and 3 ways to improve your stats)
Got your cholesterol reading and want to figure out what it means for your heart health? A layman-language framework will help. First, cholesterol isn’t evil in and of itself. Your body needs it, within certain limits, to build cells and synthesize certain hormones. Second, the “total cholesterol” number on your report doesn’t tell the whole … → Read More
Bad-day cure-all: a hug
Reeling from an argument? Your antidote is a hug, and it can be from anyone in your social support network. When it comes to interpersonal conflict, hugs make us feel better and buffer us from feeling crappy, according to a study published last October in PLOS One. Hugs help whether they come from friends, family … → Read More
How sleeping more can benefit your health
Sleeping long and well is one of the best things you can do for your health. Without it, you break down, literally and figuratively. With it, your bod gets a boost, and your performance improves in pretty much everything. Here are two stories that illustrate the virtues of slumber: This is the final installment in … → Read More
Food for thought to keep you eating healthy
If you’ve now got a good sense of nutrients and healthy eating lifestyles, props to you. Don’t let it slip away. “Staying on the healthy eating bandwagon is often more challenging than getting on it,” says Laurie Mitchell, RDN, assistant vice president of health and wellbeing at Unum. This is the 15th installment in a … → Read More
5 ways to dial down stress — for good
We all know excessive stress is bad. When it comes to healthy living, keeping stress in check is as important as exercise and a nourishing diet. What we need are enduring and effective tools to dial down being on overdrive. Here are five simple strategies to create a more peaceful existence. There are several ways … → Read More
Balance out your workout routine
If you’re looking for the most fun of all exercise types, you found it. Balance work is like a game. To have even more fun, do it with someone to see who can balance longest. This is the 14th installment in a new WorkWell series, Healthy Living Basics for Everyone. The sanely paced plan helps … → Read More
Learn the basics of stretching
Stretching is an exercise that comes naturally and feels good. Just watch your dog, cat or baby as it wakes up to confirm how instinctive it is. This is the 13th installment in a new WorkWell series, Healthy Living Basics for Everyone. The sanely paced plan helps you with nutrition, exercise and lifestyle and includes … → Read More
8 basics for getting stronger
Resistance mostly gets a bad rap (“What we resist persists” is one annoying adage). But it snags a thumbs up when it comes to strength training. Put simply: Resistance — the physical kind — builds muscle. It comes in many forms: dumbbells, kettlebells, resistance bands, weight machines, even furniture or heavy boxes. Your own body … → Read More
5 body parts to understand for avoiding injury
If you’re active, you might as well get the most bang for your buck. Exercise homes in on a few main tissue types and parts of your anatomy. Being able to identify each will streamline your physical endeavors — and help you stay injury-free. This is the 10th installment in a new WorkWell series, Healthy … → Read More
Reach your fitness goals with these cardio basics
Of all exercise types, cardio is the simplest. You might already do it and not even know. Walk your dog? Scrub your shower? Take the stairs? “Anything that keeps the heart rate elevated can be considered cardio exercise,” says Mark Powell, a certified personal trainer and fitness center manager for Unum. This is the 11th … → Read More