Keeping Fit as an Editor
Keeping Fit as an Editor
If there's one thing you should take away from this course, it's that taking breaks to get away from your desk is one of the healthiest things you can do for your mind and body. Go to the gym, take a walk, do an exercise video, run up and down the stairs, do a crossword, make a phone call, or run an errand—whatever gets you away from your computer for a few minutes. But there are other things you can do that are also very good for your overall health.
If you can't get away from your desk, or if you want to take a short break at your desk, you can do desk yoga! These are a few moves you can do right at your desk to help relieve tension in your neck, back, shoulders, and arms. Each of these should be performed for thirty seconds.
Roll your shoulders backwards and then forwards.
Put your arms behind your back and clasp your hands. Lift them as high as you can and hold.
Stretch your neck to one side and then the other.
Reach your arms above your head and clasp your hands. Reach as high as you can and hold.
Cross your arms at the elbows and put your head down on the desk. Relax and focus on your breathing for one minute.
Cross one leg over the knee and flex your foot. Lean forward slightly. Repeat on the other side.
Put both feet flat on the floor and sit on the edge of your chair. Bend over from the hip and relax when you exhale.
Stand up and put one leg on the chair. Lean over and hold. Repeat on the other side.
Put both palms on the right arm rest. Twist your body to look over your right shoulder. Repeat on the other side.
Humans aren't designed to sit all day. Prolonged sitting causes fatigue, weight gain, bone density loss, loss of muscle mass, and increased risk of cardiovascular disease and cancer. Exercise is a fast, cheap, and easy way to improve your health, mood, and mental energy, especially for editors. Exercise increases your energy, helps you sleep better, and (combined with healthy eating) keeps you at a healthy weight. Strengthening areas such as the lower back will help you to sit comfortably without feeling fatigued. So, that being said, what's the best type of exercise? Basically, the one you'll do. Choose something you can and will do and something that works with your lifestyle and schedule. To get the maximum physical and mental benefit from exercise, you should work on increasing strength, flexibility, and endurance.
Strength can include using weight machines, free weights, or body weight exercises (such as push-ups, squats, or lunges), as well as exercises to increase core strength (upper and lower abdominal muscles). Aim to do this at least three times a week.
Flexibility includes dynamic and static stretches. Do dynamic (moving) stretches before working out (walking toe touches or high kicks). Static stretches are those in which you extend a muscle to a given point and hold it in that position. Do this after working out. Try to devote an hour a week to improving your flexibility.
Endurance refers to improving your cardiovascular health. Aim for at least 30 minutes of aerobic activity three to five days/week. Some examples of low-impact activities are cycling, brisk walking, and swimming.
Staying active is beneficial in so many ways! Make time for it. Schedule your workouts; put them on your calendar, if necessary, and think about them as appointments you need to keep.
What you eat greatly affects your health. We all know that some foods are better for us than others, but can some actually make you a better editor? The following are foods that can give your brain and body a boost.
Berries contain antioxidants, which have been shown to increase short-term memory and increase brain function.
Eggs contain choline, which helps with memory, and lutein, which decreases the risk of age-related eye diseases, such as macular degeneration.
Broccoli contains vitamin K, which improves cognitive functioning, and vitamins C and E, which bolster the immune system and slow mental decline.
Water-rich foods (watermelon, salad, cucumbers) contain a lot of water, which keeps the memory sharp and motivation intact. Lack of water causes a reduction of oxygen to the brain, which causes distraction and fatigue.
Nuts (walnuts, almonds) contain vitamin E and Omega-3 fatty acids, which protect the brain and prevent cognitive decline.
Spinach contains folate, which improves memory and concentration. A lack of iron in the diet has been shown to have a negative effect on learning and attention.
Whole grains (oats, cereals, bran) slowly release glucose into the bloodstream, which prevents "crashes" due to low blood sugar and helps with mental alertness.
Salmon contains the essential fatty acids DHA and EPA. These improve brain function and concentration and decrease inflammation in the body.
Different editors have different preferences with regard to eating on the job. A common theme is eating small snacks and meals many times throughout the day. Some editors do this at the computer, some do it on breaks, and some do both (have little snacks at their desks and take meals away from the computer). Here are some things the editors at Scribendi.com eat and drink while working:
"I drink tea. I don't pay particular attention to what I eat—my meals usually consist of leftovers from the night before. One favorite pick-me-up in the afternoon, however, is a fresh fruit and yogurt smoothie."
"I have fruit, yogurt, and coffee (one) for breakfast. Lunch is homemade soup or lean protein/raw veggies. I drink a ton of water all day and green tea in the afternoon. I sometimes eat a granola bar to get me through if I'm on a tight deadline."
"I drink one cup of coffee in the morning, tea and water all day, and have many small meals."
"I drink water and black coffee. I generally avoid eating while working."
"I munch on nuts and drink green tea."
"I drink water. I eat a sugary snack if I need a quick pick-me-up to get through fatigue at the end of an order, and I eat crackers if I need to stave off hunger until an order is done."
"I mostly just drink water (lots and lots of water) and some tea or coffee. I can't really edit and eat anything substantial at the same time, and I always try to take lunch away from my desk and out of the office whenever possible. I try also to not let myself get too hungry, or else I can't concentrate on anything but being angry at life. I've found that an apple can really get me through an afternoon slump, and it's small enough that I can eat and work at the same time."
"While editing, I frequently drink cold water. I also like lightly sweetened chocolate milk. If I get really tired I might have tea or coffee. If I have something too sweet, I get really fuzzy, so I avoid that. I don't like to eat while editing; it's too distracting. But I stop for snacks occasionally and then get back to the editing. I might have cheese and crackers, fruit with yogurt, popcorn, trail mix, or steamed plantain."
"I have green tea (sometimes coffee), water, fruits, vegetables, nuts/seeds . . . I try to eat healthily to keep my energy up. It's also really easy to grab an apple or some nuts during a break!"
The key to eating healthy is preparation! Make sure you have healthy, easy-to-prepare foods in the house. Maybe take some time on a day off to stock your freezer with homemade soups, curries, and vegetable dishes. Then, having a healthy meal is just a matter of warming something up, and you're not taking a lot of time away from editing to cook and eat. There are millions of healthy recipes out there. We'll just give you a few.
Here is one that's great because it's so versatile and easy to make.
Ingredients
1 frozen banana
1/4 cup other fruit (berries, mangoes, or whatever you have on hand)
3 tablespoons yogurt
1/2 cup 100% juice (orange or cranberry are good)
1/2 cup water
Instructions
Blend ingredients and drink!
Here's another one that's easy. This hummus is great with some raw vegetables (http://www.cookinglight.com). Eat it at your desk while editing!
Ingredients
3 garlic cloves
1/2 cup fresh lemon juice (about 2 lemons)
1/3 cup tahini
1 teaspoon ground cumin
1/2 teaspoon salt
1/2 teaspoon paprika
2 (15.8-ounce) cans black-eyed peas, drained
Instructions
Chop the garlic in the blender or food processor until it is minced. Add the rest of the ingredients and process until smooth.
This one is good for a quick lunch (http://www.skinnytaste.com).
Ingredients
4 large hard-boiled eggs, chopped
4 hard-boiled egg whites, chopped
1 medium avocado, cut into 1/2-inch pieces
1 tablespoon light mayonnaise
1 tablespoon fat-free plain yogurt
1 tablespoon finely chopped celery
2 teaspoons red wine vinegar
1/2 teaspoon kosher salt pinch freshly ground pepper
Instructions
Mash the egg yolks with the avocado, mayo, yogurt, celery, vinegar, salt, and pepper. Combine with egg whites.
These are good warmed up the next day (http://soletshangout.com).
Ingredients
1 head of broccoli
1/2 cup flour
1 egg
1/3 cup freshly grated Parmesan cheese
1 tablespoon minced garlic
pinch of salt
pinch of red pepper flakes
light olive oil for frying
Dipping Sauce
1 cup plain Greek yogurt
zest of one lemon
juice of one lemon
1 teaspoon minced garlic
Instructions
Cut the broccoli into chunks. Steam until it is tender and set aside to cool slightly.
In a large mixing bowl, combine the egg, flour, cheese, garlic, and spices, and mix until it becomes a paste. Add the steamed broccoli, and mix.
In a pan, heat the olive oil. Once the oil is heated, add the fritter mixture (two tablespoons of batter per fritter), and then flatten it slightly with a spatula.
Fry for 2–3 minutes; then flip and repeat on the other side. Transfer to a paper towel-lined plate.
Mix together all the dipping sauce ingredients in a small mixing bowl until they are completely combined.
This dish is as good warmed up the next day as it is right out of the oven (http://www.daringgourmet.com).
Ingredients
4 (4–6 oz) salmon fillets
3 cloves garlic, minced
2 tablespoons fresh dill, chopped
1 teaspoon salt
1/2 teaspoon freshly ground black pepper
3 tablespoons freshly squeezed lemon juice
1/4 cup extra virgin olive oil
2 tablespoons butter, divided into four equal pieces
Instructions
Preheat oven to 375°F.
Combine the garlic, dill, salt, pepper, lemon juice, and olive oil in a small bowl.
Lay the salmon fillets in a glass baking dish, and pour the marinade over the salmon. Marinate in the refrigerator for at least one hour (preferably several), turning occasionally.
Place each salmon fillet in aluminum foil, pour some of the marinade over it, and place a piece of butter on top of each fillet before sealing the aluminum foil. Place sealed salmon fillets in a baking dish to prevent spillage, and bake 35–45 minutes, depending on the thickness of the fillets, until the salmon is easily flaked with a fork.
Serve immediately with steamed vegetables and garlic mashed potatoes or rice.
A healthy lunch (http://naturallyella.com).
Ingredients
1 medium sweet potato
1/2 medium onion
1/3 cup Greek yogurt
2 tablespoons za'atar blend
juice of 1/2 a lemon
2 tablespoons olive oil
1/4 cup minced parsley
4 ounces goat cheese
1 cup chickpeas, rinsed and drained if using canned
3–4 handfuls spinach
Instructions
Preheat oven to 375°F.
Cut sweet potatoes into 1/4-inch cubes and cut onion into large chunks. In a roasting dish, combine sweet potatoes, onions, Greek yogurt, and za'atar blend. Using spoons (or your hands), toss together until sweet potatoes are well coated. Roast until sweet potatoes are tender, 20–30 minutes.
Once sweet potatoes are done, place in a large bowl. Add spinach, goat cheese, chickpeas, and minced parsley.
Squeeze lemon juice and drizzle olive oil on top. Toss together until well blended. Taste and add more lemon juice/olive oil if needed.
A great salad for any day or occasion (http://joanne-eatswellwithothers.com).
Ingredients
For the dressing:
1 teaspoon crushed or grated garlic
1/4 teaspoon kosher salt
2 tablespoons sherry vinegar
1 teaspoon Dijon mustard
3/4 teaspoon cumin
1/2 teaspoon honey pinch of cayenne pepper
1/4 cup extra virgin olive oil
For the salad:
1 cup dried wheat berries, soaked overnight and then boiled until tender
2 (15 oz.) cans chickpeas, drained and rinsed
2 lbs carrots, peeled and cut in half lengthwise and then into 1/3-inch slices on the bias
6 garlic cloves, smashed and peeled
2 teaspoons cumin seeds
2 tablespoons heat-safe oil, such as vegetable oil or grape seed oil
1 teaspoon kosher salt, plus more to taste
2 cups walnut halves
1/2 cup feta cheese
1/2 cup lightly packed chopped fresh cilantro
2 tablespoons chopped fresh mint
Instructions
Preheat the oven to 400°F.
Make the dressing by whisking all the ingredients together (except the oil) in a large bowl. Pour the oil into the bowl slowly, whisking to combine. Add the chickpeas and wheat berries and stir well to coat. Set aside while you prepare the rest of the salad.
Toss together the carrots, garlic cloves, cumin seeds, 2 tablespoons oil, and salt in a large parchment-lined baking dish. Roast until tender and browned, about 25 minutes.
Remove the garlic cloves from the pan and chop them. Transfer the garlic and roasted carrots to the bowl with the chickpeas. Toss until well mixed. Allow to cool slightly and then toss with the walnut halves, feta cheese, cilantro, and mint. Season to taste with salt. Serve warm or at room temperature.
Here are just a few places to look for healthy recipes:
So . . . Let's Hang Out – http://soletshangout.com
Eating Well – http://www.eatingwell.com
Foodgawker – http://www.foodgawker.com
Canadian Diabetes Association – https://diabetes.ca/en-CA/nutrition---fitness/recipes
Mayo Clinic – http://www.mayoclinic.com/health/healthy-recipes/RecipeIndex
Heart & Stroke – https://www.heartandstroke.ca/get-healthy/recipes
Leslie Beck, RD – http://www.lesliebeck.com/
Cooking Light – http://www.cookinglight.com
Skinny Taste – http://www.skinnytaste.com
The Daring Gourmet – http://www.daringgourmet.com
Naturally Ella – http://naturallyella.com
Eats Well with Others – http://joanne-eatswellwithothers.com
Last Updated: 10/01/2022