5 dangerous office mistakes you definitely make


DDo you have nuts on the table? Not drinking water after a cup of espresso? Ignoring spine exercises? Nutritionist Angelica Malyshkina (@prostroynost), personal trainer Julia Pogotskaya (@julymaevskaya) and dermatocosmetologist Victoria Britko (@ dr.viktoria_13_) told how to keep your figure, fresh complexion and not harm your health while sedentary work.

Mistake # 1: keep nuts, candied fruits and snacks on your desktop

Nuts and dried fruits are a great snack option. But they have no place on a computer desk. During work, you unconsciously reach for the plate, not controlling the amount of food eaten. For those who are worried about the figure on the scales, no more than ten nuts are allowed per meal (there are less walnuts – 5-6). There is no chance that you will be able to comply with this norm, subject to active brain activity.

In order not to eat “food junk” during the day, take a snack with you, and if you have 10 free minutes, cook it. Option number 1 – nuts. All nutritionists carry them with them in their purses. This is a valuable product rich in vitamins, micro- and macroelements, healthy fats. Their main disadvantage is calorie content. Therefore, you should not get carried away with them. No more than 12 is such a generally accepted norm. I would like to draw your attention to the fact that peanuts are not a nut! This is a member of the legume family, and there is practically no benefit in it. Buy raw nuts without added salt and sugar. To help them absorb better, soak them overnight.

Non-starchy vegetables are another great snack option that doesn’t require cooking. Their calorie content is only 20-30 kcal, which means that you can eat several fruits in one meal. If your goal is to lose weight, you need to control your serving size. At a time – no more than 300 g. For snacks – 150-200.

Eat fruit. The best time for them is the first half of the day. The body will have ample time to process the resulting glucose. The average calorie content of fruits is 40-50 kcal. The size of one serving should not exceed the size of the fist. Include apples in your diet. Recent studies have shown that the average life expectancy of those who eat one fruit at a time live 17 years longer.

You can have a snack with fermented milk products (provided that they are normally absorbed by your body) – cottage cheese, kefir, natural yogurt. This is also an option for the morning. Dairy products have a high insulin index – they signal the body to store fat.

My all-time favorite snack is mixed (starred snack options can be viewed here). In my program, girls often eat nuts with carrots. Believe me, this is delicious. Feel free to experiment and spoil your taste buds.

I will share a recipe for a sauce with which you will definitely fall in love with vegetables. To make it, you need: 2-3 cups spinach, 1 cup basil leaves, 0.5 cups fresh parsley, 0.5 cups raw pine nuts, ¼ cup unrefined extra virgin olive oil, ½ teaspoon sea salt, and one garlic clove. Place all ingredients in a blender and blend until smooth. Store the sauce in an airtight container in the refrigerator. Just cut the vegetables into strips, dip in it and enjoy!

Mistake # 2: do not drink water after coffee

Coffee and tea have a strong diuretic effect. After a cup of espresso, liquid is excreted from the body at a high rate. To make up for its deficiency, be sure to drink an extra glass of water to your daily allowance (30-40 ml per 1 kg of body weight is considered the norm). In Europe, coffee is always served with still water – make it a rule!

Julia Pogotskaya

Julia Pogotskaya

Personal trainer

Mistake # 3: don’t warm up

About 80% of office workers complain of back pain. Doctors say: limited physical activity is the main cause of osteochondrosis. While working at the computer, the spine is in an uncomfortable, compressed or twisted position – the cartilage wears out quickly. The best prevention for this is a warm-up (see sports warm-up in the office here).

When seated, use every opportunity to move and stretch your spine. This will help not only maintain posture, but also avoid stagnation in the vessels. Got up for water? Stretch towards your toes, make several bends to the right and left. Take your hands in the lock and put them behind your back. Stay in this position for 30-40 seconds. Do not forget about your legs – periodically stretch them to relieve tension from the knee joints and disperse the blood (prevention of varicose veins). There are many ready-made office complexes on the Internet – choose the most convenient one for yourself.

Victoria Britko (Goncharuk)

Victoria Britko (Goncharuk)


Mistake # 4: do not renew your foundation

In tonal foundations, manufacturers most often use SPF from 10 to 20. Do not apply them in active sun unnecessarily. On the beach, foundation is generally not recommended. In everyday life, always renew your foundation after a day at the office – completely remove and reapply. This is especially important for those with a light skin color type.

Mistake # 5: do not use thermal water

Thermal water can be applied to both cleansed face and makeup – makeup artists even advise to do this to give it resistance. It contains a large amount of minerals, micro and macro elements that are beneficial to the skin, and has good moisturizing properties. In the office, the air circulates in a confined space – humidification is especially important. Place a can of thermal water on the table and use it without restrictions.