Working long hours in an office may not be healthy. The levels of productivity demanded by companies today mean that more than ever you have to take care of yourself in order to be able to perform.

The demands of the current working world are high and reaching the levels of productivity demanded by companies is not always a simple task. In many cases, they are not even healthy. According to a survey carried out by the a famous portal, 53% of Colombians suffer from stress, 20% have suffered physical and psychological exhaustion due to overwork, 13% suffer from loss of appetite and 7% have come to suffer from depression.

To take care of you and not reach the limit of seeing your health damaged in your eagerness to do your work well, we present 10 ways to lead a healthy life in the office, published by the portal.


If you have to climb a floor to get to your office, leave the elevator and take the stairs. This will help improve your heart rate and circulation by taking care of your health.


According to the WHO, it is convenient to consume at least two liters of mineral water per day to stay hydrated.


If you do not get the necessary energy nutrients to cope with the day, you run the risk of losing concentration, feeling dizzy and even faint.


Leave out the snacks that contain flour or artificial ingredients and eat some fruit.


Although it is not convenient to abuse caffeine, several studies show that a daily dose of coffee helps fight certain diseases such as diabetes and cancer.


Take a few minutes in the day to do relaxation exercises that involve a slow abdominal breathing. This will help lower your anxiety and stress levels.


Your body is not made to sit for long periods of time. Give it a rest and stretch at least every two hours.


Taking a short walk after lunch will help your digestion. In addition, you will not feel the sensation of characteristic tiredness that appears at the time of resuming the work.


Numerous studies have shown that taking a short nap for 15 to 20 minutes during your break increases productivity levels.


Recent research shows that there is a clear relationship between your mood and the way it affects your body. Smile as much as you can and relativize your problems.

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Do you sometimes think about how bad it is that so many foods are simply being thrown away? In supermarkets and restaurants you can see that again and again. But beware, in Austria most food is thrown away in the household! 

Here is an old banana, as a dry roll, here two slices of cheese, as a piece of tomato. That sums up neatly: in households, there are three times as many avoidable food waste as e.g. in supermarkets. All of these foods were produced using a large amount of resources, causing greenhouse gases. It does not make sense to throw them away.

Each and every one of us can help to change that - with simple tricks:

1. Write a shopping list - this helps to plan purchases better and not too much or the wrong buy.
2. Examine large packs: When buying large packs and multipacks, think about whether you really need these quantities - because if some of it ends up in the garbage, the best 1 + 1 campaign was free!
3. Keep track of things: out of sight, out of mind - food often gets bad because you're overlooked by the fridge in the back corner. Stash new purchases in the refrigerator at the back and clear up any broken food!
These tricks are easy to implement but have a great impact and benefit both the environment and yourself.

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Did you know that we owe the strawberry to a happy happenstance? Although the Romans are said to have enjoyed their small fruity predecessor, today's popular pineapple strawberry originated only at the end of the 17th century.

No berry, a nut!

However, the name of the red vitamin C bomb is confusing. Strictly speaking, strawberries are not berries at all but pickled nut fruits. The part of the strawberry that tastes so good is not the actual fruit: these are the little yellow-green dots that give strawberries their characteristic appearance. The pleasure of course does not detract.

Seasonally enjoy and do not store

Strawberries are a classic seasonal item: In Austria, they are best enjoyed fresh from May to June from the field, where you can taste different varieties. Good, juicy and sweet strawberries, however, do not last long. It should be eaten immediately and stored in the fridge for a short time in the fruit compartment.

If you discover some mushy berries after shopping, don’t get upset: you can still process these berries into a strawberry sauce. This is done in one step: mix strawberries with little sugar, lemon juice and water. Bring them boil and serve hot or cold - ready! You can safely do without sugar.

Recipe: Strawberry mascarpone curd cheese cream

For 2-3 people you need:
  • 250 g of natural yoghurt
  • 250 g mascarpone (Italian cream cheese)
  • if necessary 4 tablespoons granulated sugar (with sweet strawberries you can completely do without it)
  • ½ tsp bourbon vanilla sugar
  • 150 g strawberries (quartered or halved depending on size)
The preparation is simple: stir everything together! When the strawberries are cut into larger pieces, they are very noticeable in the cream. If you mix them first, a creamy dessert is created. Let yourself be guided by your taste!

Apropos: This cream tastes particularly good in pancakes, which are particularly well deserved by our guests.

The cream is also a healthy and attractive alternative to ice cream for children.
Of course you can also inspire the offspring with other strawberry variations: for example with chocolate strawberry skewers, which you can use, for example. Quickly prepare yourself for children's birthday parties: put strawberries on skewers, dip in melted chocolate, let’s cool - done!

My tip: make strawberry ice cream sorbet yourself!

If you like it even fresher, I recommend strawberry ice cream sorbet. This hot summer day dessert is prepared in 5 easy steps:
  •        Quarter the strawberries and freeze.
  •         Boiling the sugar: Boil 150 g of water and 80 g of sugar until a syrupy consistency is achieved.
  •         Mix the frozen strawberries in a (suitable) beaker mixer.
  •         Add the hot syrup over the mixed berries.
  •        Mix everything up again and refrigerate for ¼ hour in the freezer.
The result will inspire you!

What are your favorite recipes with fresh strawberries? I'm looking forward for your personal favorites! Please share your ideas in comment section :)

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Once from Vienna to Beijing - nobody is going that far to do the grocery shopping fast. But the fact is: that's the CO2 emissions that each one of us causes by food consumption per year alone. So we "tow" a "CO2 backpack" of 2,500 kg per year through our eating habits with us. The good news is that it is easier than expected to put a stop to this development. In fact, climate-friendly shopping starts at home, in front of the supermarket. Think about how many people will have to go grocery shopping and what kind of dishes should be served. Once in business, there are also things to keep in mind:

Tip # 1: seasonal foods from the region

At Gourmet, we make sure that we work with suppliers from nearby areas. Food from the nearest region has shorter transport routes and can therefore be harvested ripe - in contrast to those who have a long journey behind .. Also, the seasonal availability plays a major role. Seasonally, ripe harvested fruits and vegetables are hard to beat and the CO2 backpack is also much smaller. Such delicacies can not only be found in the supermarket - a visit to a farmer's or weekly market in the vicinity also brings some variety to the everyday shopping routine.

Tip # 2: Vegetarian or "flexitarian" to protect the climate

According to a study by the WWF, we clearly eat too much meat and sausage. Even if it tastes good - the over consumption damages health and climate. Because meat and sausage products are responsible for a lion's share of the CO2 emissions caused by food consumption. Two good reasons to pay more attention to vegetarian cuisine or reduce meat consumption. And because it's not always that easy to conjure up climate-friendly "Flexitarier" dishes, you're welcome to try a few ideas from our blog.

Tip number 3: Quality labels do not adorn the packaging for nothing

Organic is better. That's why gourmet food comes in our cooking pots whenever possible. Organic farming is more resource efficient and more environmentally friendly, because no chemical fertilizers, pests or weed killers are used. The focus is on food production in harmony with nature.

Of course - not everything we like to see on our plates can be cultivated or produced in Austria. Sea fish and fruits are a good example. Fish are considered to be very healthy, but many species are unfortunately threatened with extinction due to overfishing and some catching and breeding methods are very stressful for the oceans. The MSC and ASC certifications ensure that the fish has been caught or bred under sustainable conditions. Also try local fish such as trout, carp or catfish; You are guaranteed to travel more eco-friendly.

Tip number 4: The right amount makes it - avoid food waste

For climate-friendly shopping it is also necessary to consider how much you really need, because there is a place where food guaranteed not belong: In the garbage can. A good third of all food ends up in the garbage, according to WWF. One likes to buy too much, then stores the purchased products incorrectly or throws them away because the expiration date (MHD) is exceeded. As the name implies, however, it only indicates how long the yoghurt, milk or spread will last. Most foods are also edible for a long time. Here is: look, smell, taste and then decide. Only with meat and fish one should comply with the expiration date necessarily.

Tip number 5: Leave the car

What we often do not consider: "The Last Mile" - the last few miles a food travels can make the climate footprint shoot up again enormously. If you have to move a car that weighs around 1,500 kilograms each time for a few kilograms, it will put a lot of strain on the environment. Instead, one could go from time to time certainly also on foot, ride by bicycle or with a public transport to the supermarket.

As you can see, it really is not very difficult to spare the climate while shopping. However, "heavy" and important is the contribution that each of us can make to the progress of climate change.

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Food with brains: this food makes your brain fit

I live in a small household and it is often difficult to plan well and avoid food waste. Who does not know that: a loaf of bread is suddenly quite big! Fortunately, there are many ways to make food last longer. My best friend: the freezer.

Food such as bread, milk or butter, of which I have bought too much or of which there are simply no smaller packs, I just freeze and thaw them when I need them again. This also saves the way to the supermarket!

Before cooking, I always consider: Do I still have food at home, which are already close to the best before date? Are leftover leftovers from the previous day? Boiling it helps to prevent waste later on - and it encourages creativity to try a new recipe. Freezing helps me even if I have cooked too much and not all the leftovers can eat in time. Stews, soups and curries are particularly suitable for this. In the meantime, I often consciously cook more, so that I can then have a few more tasty meals with little effort.

For gentle thawing the best one day before take out of the freezer and put in the refrigerator. This has two advantages: The food thaws slower and gentler and at the same time cools the fridge - this saves energy!

Food Saving: 6 Tips for Proper Food Storage

Our foods are incredibly diverse - and this is reflected in their storage requirements. Often we are tempted to simply put the entire purchase in the refrigerator without thinking about it. But proper storage can help keep food fresh for as long as possible and avoid waste.

Tomatoes, melanzani, potatoes, onions and garlic have lost nothing in the fridge. Do not keep melanzani and tomatoes together as they will get worse faster. Keep onions and garlic in a ceramic pot with holes and potatoes like it cool (but not cold!), Dry and dark.

Fruits and vegetables are best kept in the vegetable compartment. Radishes and carrots should be stored without green! Otherwise this will unnecessarily drain water from the vegetables.

It is the coolest on the glass plate above the vegetable compartment. Here everything should spoil what easily, such as fresh meat, sausage and fish. Dairy products feel most comfortable in the middle of the fridge. Here also food leftovers are well placed. These should always cover you, so they stay fresh longer! Everything that requires less cooling and that can unfold its aroma can be found in the top compartment: Cheese and smoked, but also preserving jars fit in here. In the door, everything that is relatively insensitive and only needs a little cooling: eggs, butter, mustard tubes and juices.

With these simple tricks, the food will last much longer.

Children and vegetables - this is often a relationship full of misunderstandings. It does not have to be that way. With these five tips, even the biggest vegetable hater can become a vegetable fan.

Try to feed yourself varied and also to taste new vegetables once. So your child can collect as many taste impressions and has the parents as a role model. The point is that children have to feel that the big ones eat fresh vegetables and not because they have to eat healthily. So tell your child as often as possible how great you find this salad or vegetable pan. It is also very helpful to start as early as possible to make vegetables tasty for children.

Do not give up! We all need an average of eight to 20 times to get used to a new taste. So it's not so extraordinary when children do not like one or the other vegetable variety the first time. Just stay tuned, but also accept, if there is a variety that the child does not like even after many attempts. Children often have a better sense of what's good for them or not. The selection of different vegetables is very large with us. Underneath you will surely find one or the other your child likes to eat.

Let your creativity run free. You can serve vegetables in different variations. Often children like raw vegetables the most: carrots, peppers, celery and so on. in the form of sticks with different dips are fun food and the sauces can compensate for bitter substances. Simple dips can also be prepared with your child if it is not too stressful at home. For example, with our vegetable sticks we can inspire many children to eat healthy vegetables. In this form they really like to eat broccoli, carrots, celery, cabbage sprouts, sweetcorn and peas with pleasure. Or try combining vegetables and fruits in smoothies. Carrot apple, for example, is (not only) very popular with children.

It sounds simple, but hunger is an excellent cook. Always offer fruit or vegetables first when hungry. When the salad dish is on the table long before the main course, the little ones grab "in need" - and get used to it.

Where and with whom you eat has a big impact on how it tastes. We have found that children in kindergarten or school also try less popular foods because their best friends like to eat them. If you are planning a family dinner together at home - involve your children in their shopping and preparation. When shopping, you can tell the kids little interesting stories about the different types of vegetables. And if the children are allowed to help with cooking like the grown-ups, then less popular vegetables have the chance to be eaten with pleasure.

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More and more people deal intensively with the topic of healthy nutrition. How, what and when to eat, always haunts the mind. Eating the right thing in any case, even stressful everyday life, seems to be overburdening us more and more. In addition, there is a large group that - without much thought - feeds completely unhealthy. Obesity and eating disorders are increasing for years. At the same time, diet offers, special nutritional supplements and special diets are booming.

Is nutrition really that complicated?

It seems that we have unlearned the most natural things in the world like sleeping, breathing and eating. Everything is reduced to "completely or not at all", to exaggerated ambition or total indifference. We have lost sight of the natural center and have completely complicated the diet.

5 tips on how to eat healthy food

I would like to open with my tips an easy access to nutrition. You may already have heard many things and just need to be reminded again. You may already live some things in everyday life.
  • Pay attention to the three popular main meals: breakfast, lunch and dinner. 
  • The dinner should be the smallest. 
  • Do not make meals easy. Because energy can not be refueled afterwards.
  • Make it easy in everyday life: For example, through simple recipes with few ingredients, grocery lists, healthy take-away food such as fried rice with vegetables and chicken or through a varied lunch in the company canteen. This helps to eat regularly. 
  • Do not plan too far ahead, that makes it more complicated.
Only fruit or just salad is not a main meal. Here are some ideas for a quick lunch: egg dish with bread, vegetable pan with fish, microwave rice, tender wheat risotto, couscous with vegetables and cheese, semolina cook, etc.At least one meal a day should be consciously celebrated - with enough time and all the senses.

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Eating at work: the ideal nutrition in the office
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