[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"$fRdy4Ph-Pr3_YSRANo4UELfNtlCWM9i03GPoJzUPa93A":3,"$fzVuaYs_lI-oT0S-JhgAtrdD3-tGk80f8y4og3XtTphw":37,"$fgAl6DvIaDvw_BVZGtvRKlNF6wS2itVp2oLydwNOSAZY":127},{"data":4,"meta":33},[5,9,13,17,21,25,29],{"id":6,"name":7,"slug":8},1,"Career & Finance","career-and-finance",{"id":10,"name":11,"slug":12},11,"After Hours","after-hours",{"id":14,"name":15,"slug":16},3,"Wellness","wellness",{"id":18,"name":19,"slug":20},12,"Style","style",{"id":22,"name":23,"slug":24},4,"Voices","voices",{"id":26,"name":27,"slug":28},2,"Mindset","mindset",{"id":30,"name":31,"slug":32},10,"Nourish","food",{"pagination":34},{"page":6,"pageSize":35,"pageCount":6,"total":36},25,7,{"data":38,"meta":125},[39],{"id":40,"title":41,"createdAt":42,"updatedAt":43,"publishedAt":44,"content":45,"slug":46,"coffees":6,"seo_title":41,"keywords":47,"seo_desc":48,"featuredImage":49,"category":92,"author":96,"img":124},79,"5 Yoga Poses for Immediate Stress Relief","2023-09-27T00:46:59.056Z","2025-02-23T20:11:05.041Z","2023-09-27T20:58:16.861Z","\u003Cp>Being a working gal, I soon realized that everyday life can get overwhelming and extremely stressful. Having to balance between long hours at work, personal life, social life and me time can lead to the opposite results: losing balance. \u003C\u002Fp>\n\u003Cp>Our fast-paced world sometimes does not give us enough time to decompress and escape from our everyday chores and responsibilities. \u003C\u002Fp>\n\u003Cp>However, it is important to try and keep our mental and physical health as a priority and try to maintain a stress-free life, even if this seems unachievable.\u003C\u002Fp>\n\u003Cp>Unfortunately, there is no magic recipe when it comes to relieving stress. It needs time and dedication, as well as consistency, in order to come to a complete state of mindfulness and get rid of stress.\nNonetheless, what I discovered, especially during COVID, when my stress levels reached the top, is that sometimes, the only thing you need is a quick and effective way to relieve stress. \u003C\u002Fp>\n\u003Cp>This is when I started practicing yoga. Yoga offered me a soothing escape from daily pressures and the overwhelming period I was going through, and I managed to balance my emotions and be present.\u003C\u002Fp>\n\u003Cp>It may sound unbelievable at first, but yoga relieves physical tension and stress by combining gentle exercises such as gradual Sun Salutations and seated forward bends. \nAlso, yoga’s breathing techniques, such as Alternate Nostril Breathing (Anulom Viloma) and Box Breathing (sama Vritti Pranayam) help to quiet the nervous system and enable us to feel more relaxed. \u003C\u002Fp>\n\u003Cp>According to research and many studies, yoga practice on a regular basis helps to reduce overall stress, promotes emotional balance, and boosts resilience.\u003C\u002Fp>\n\u003Cp>But what happens when we need an instant energy booster and a natural stress reliever? The answer is simple: practice one or even all of the following yoga poses and see your stress levels go down. Trust me, it works!\u003C\u002Fp>\n\u003Ch3>Child's Pose (Balasana)\u003C\u002Fh3>\n\u003Cp>\u003Cimg src=\"https:\u002F\u002Fmedia.workingal.com\u002Fchild_pose_yoga_2a76492055.webp\" alt=\"child pose yoga.webp\">\u003C\u002Fp>\n\u003Cp>This favorite pose will bring you back to your childhood and will immediately make you feel super relaxed and carefree. Plus, it’s very simple.\nAll you have to do is kneel on the floor, sit back on your heels, and stretch your arms forward while lowering your forehead to the ground. This pose can provide a gentle stretch for your back and help calm the mind.\u003C\u002Fp>\n\u003Ch3>Cat-Cow Pose (Marjaryasana-Bitilasana)\u003C\u002Fh3>\n\u003Cp>\u003Cimg src=\"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fcat_cow_yoga_pose_9a8ef7a483.webp\" alt=\"cat cow yoga pose.webp\">\u003C\u002Fp>\n\u003Cp>This is an amazing pose and it can alleviate the tension during PMS. Start on your hands and knees, arch your back upward like a cat (Cow Pose), and then arch it downward (Cat Pose). This dynamic movement can release tension in your spine.\u003C\u002Fp>\n\u003Ch3>Downward-Facing Dog (Adho Mukha Svanasana)\u003C\u002Fh3>\n\u003Cp>\u003Cimg src=\"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fyoga_downward_facing_dog_4aa0f2be30.webp\" alt=\"yoga downward facing dog.webp\">\u003C\u002Fp>\n\u003Cp>This is probably the most popular yoga pose, and apart from the stress relief it offers, it is amazing for your flexibility. Begin on your hands and knees, then lift your hips upward, forming an inverted V shape with your body. This pose stretches your hamstrings and helps relieve tension in the shoulders and neck.\u003C\u002Fp>\n\u003Ch3>Legs Up the Wall (Viparita Karani)\u003C\u002Fh3>\n\u003Cp>\u003Cimg src=\"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fyoga_legs_up_the_wall_7c7391d819.webp\" alt=\"yoga legs up the wall.webp\">\u003C\u002Fp>\n\u003Cp>You can try this pose mainly at home since you will need a wall for this. Sit with your side against a wall, swing your legs up the wall, and lie on your back. This gentle inversion can promote relaxation and reduce fatigue.\u003C\u002Fp>\n\u003Ch3>Corpse Pose (Savasana)\u003C\u002Fh3>\n\u003Cp>\u003Cimg src=\"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fyoga_corpse_pose_ea189ce57b.webp\" alt=\"yoga corpse pose.webp\">\u003C\u002Fp>\n\u003Cp>Imagine you are on a nice beach, right next to the waves, and try this pose. You will feel so carefree that you won’t want to get up.\nLie flat on your back, arms by your sides, and legs slightly apart. Close your eyes and focus on deep, relaxed breathing. Savasana is a classic pose for total relaxation and stress relief.\u003C\u002Fp>\n\u003Cp>These poses do not require a lot of time, they are extremely easy so you don’t need to have prior yoga experience and they are exactly what you need to relieve stress and reach mindfulness. \nEvery time you feel that you are overwhelmed, give your mental and physical health a treat. Even better, try and incorporate these yoga poses into your daily routine and see the difference.\u003C\u002Fp>\n\u003Cp>Remember to focus on your breath, allowing it to guide you into a state of calm and relaxation. Yoga is a powerful tool against anxiety and stress and can make our everyday life a little less challenging.\u003C\u002Fp>\n\u003Cp>Namaste!\u003C\u002Fp>\n","5-yoga-poses-for-immediate-stress-relief","yoga, mental health, mindfulness, yoga poses, stress relief, calm, poses","Discover five easy-to-do yoga poses that can offer you immediate stress relief that you can incorporate into your daily routine, whether you practice yoga or not, to find calm and serenity amidst chaos.",{"id":50,"name":51,"alternativeText":52,"caption":52,"width":53,"height":54,"formats":55,"hash":86,"ext":57,"mime":60,"size":87,"url":88,"previewUrl":62,"provider":89,"provider_metadata":62,"createdAt":90,"updatedAt":91},195,"yoga for stress release.webp","",1350,900,{"large":56,"small":66,"medium":73,"thumbnail":79},{"ext":57,"url":58,"hash":59,"mime":60,"name":61,"path":62,"size":63,"width":64,"height":65},".webp","https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Flarge_yoga_for_stress_release_9a37b32b63.webp","large_yoga_for_stress_release_9a37b32b63","image\u002Fwebp","large_yoga for stress release.webp",null,50.15,1000,667,{"ext":57,"url":67,"hash":68,"mime":60,"name":69,"path":62,"size":70,"width":71,"height":72},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fsmall_yoga_for_stress_release_9a37b32b63.webp","small_yoga_for_stress_release_9a37b32b63","small_yoga for stress release.webp",19.04,500,333,{"ext":57,"url":74,"hash":75,"mime":60,"name":76,"path":62,"size":77,"width":78,"height":71},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fmedium_yoga_for_stress_release_9a37b32b63.webp","medium_yoga_for_stress_release_9a37b32b63","medium_yoga for stress release.webp",33.74,750,{"ext":57,"url":80,"hash":81,"mime":60,"name":82,"path":62,"size":83,"width":84,"height":85},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fthumbnail_yoga_for_stress_release_9a37b32b63.webp","thumbnail_yoga_for_stress_release_9a37b32b63","thumbnail_yoga for stress release.webp",5.8,234,156,"yoga_for_stress_release_9a37b32b63",83.78,"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fyoga_for_stress_release_9a37b32b63.webp","aws-s3","2023-09-27T20:55:00.450Z","2023-09-27T20:55:00.466Z",{"id":14,"name":15,"slug":16,"createdAt":93,"updatedAt":94,"publishedAt":95},"2020-12-24T19:16:00.904Z","2025-02-19T20:04:41.159Z","2024-06-26T07:27:59.419Z",{"id":26,"name":97,"slug":98,"instagram":99,"facebook":100,"bio":101,"createdAt":102,"updatedAt":103,"publishedAt":104,"linkedIn":105,"avatar":106,"avatarImg":123},"Tonia","tonia","https:\u002F\u002Fwww.instagram.com\u002Fliolioutonia\u002F","https:\u002F\u002Fwww.facebook.com\u002Ftonia.lioliou","If you could find one person combining physical strength and mental ability it would have her name. Tonia is also a teacher, but she has serious experience in all kinds of jobs. She can do whatever you ask her. She is also a big fan of remote work -and she is not afraid to admit it. This is why she loves writing about it.","2020-12-24T18:57:03.277Z","2022-03-04T12:40:41.173Z","2020-12-24T18:57:04.381Z","https:\u002F\u002Fwww.linkedin.com\u002Fin\u002Ftonia-lioliou-078949202\u002F",{"id":26,"name":107,"alternativeText":108,"caption":108,"width":109,"height":109,"formats":110,"hash":118,"ext":112,"mime":115,"size":119,"url":120,"previewUrl":62,"provider":89,"provider_metadata":62,"createdAt":121,"updatedAt":122},"the working gal author.png","the working gal author",250,{"thumbnail":111},{"ext":112,"url":113,"hash":114,"mime":115,"name":116,"path":62,"size":117,"width":85,"height":85},".png","https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fthumbnail_tonia_614def26ea.png","thumbnail_tonia_614def26ea","image\u002Fpng","thumbnail_tonia.png",52.63,"tonia_614def26ea",111.31,"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Ftonia_614def26ea.png","2020-12-24T18:57:01.136Z","2025-02-22T08:34:14.859Z","https:\u002F\u002Fmedia.workingal.com\u002Ftonia_614def26ea.png","https:\u002F\u002Fmedia.workingal.com\u002Fyoga_for_stress_release_9a37b32b63.webp",{"pagination":126},{"page":6,"pageSize":35,"pageCount":6,"total":6},{"data":128,"meta":442},[129,203,253,306,374],{"id":130,"title":131,"createdAt":132,"updatedAt":133,"publishedAt":134,"content":135,"slug":136,"coffees":26,"seo_title":131,"keywords":137,"seo_desc":138,"featuredImage":139,"category":172,"author":176,"img":202},78,"Aloha State of Mind: E komo mai to Hawaii","2023-09-26T06:20:15.501Z","2024-09-03T18:21:25.701Z","2023-09-26T06:27:24.447Z","Tropical weather, exotic beaches, happy people strolling around in their bathing suits…\n\nIs this what you think when you hear the name Hawaii?\n\nIndeed! Welcome to Hawaii, the most distant island in the world but one of the most beautiful and popular tropical destinations!\n\nTo begin with, Hawaii is not just one island. It’s actually 137 islands; 8 of them are the most known, and they all form the state of Hawaii. \n\nHawaii is a US state and is situated practically in the middle of the Pacific Ocean! The 5 counties are Hawai'i, Honolulu, Kauai, Maui, and Kalawao.\n\nToday, we are going to talk about O’ahu, the island where the capital of Hawaii, Honolulu, is located. \nOahu is known as \"The Gathering Place\" and is one of the most visited islands in Hawaii. It offers a perfect blend of natural beauty, cultural richness, and outdoor adventure. From the bustling streets of Honolulu to the serene beaches of the North Shore, Oahu has something for every traveler.\n\nYou can enjoy in Oahu a pleasant climate year-round, but the best time to visit is during the dry season, which typically runs from April to October. December through March can bring occasional rain, but it's still a great time to visit for surfers as the North Shore experiences massive waves.\n\nI personally visited Hawaii late August, and I can definitely say that I experienced a full tropical climate with random, very brief rainfalls and a lot of sun in between.\n\n## What to see\n\n![little-plant-RMXIn292QSs-unsplash.webp](https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Flittle_plant_RMX_In292_Q_Ss_unsplash_1e0bcf0af9.webp)\n\nOahu offers a lot of attractions and, of course, magnificent beaches where you can enjoy unbelievable views of the ocean. If you think about it, you are right in the middle of the Pacific Ocean, with nothing around you! Quite impressive, don’t you think?\n\n### Waikiki Beach\nStart your Oahu adventure in the heart of Honolulu at Waikiki Beach. This iconic stretch of sand is perfect for swimming, sunbathing, and learning to surf. The nearby Kalakaua Avenue offers shopping, dining, and entertainment options.\n\n### Pearl Harbor \nPay your respects at the USS Arizona Memorial and explore the history of World War II at Pearl Harbor. The Pearl Harbor Visitor Center provides informative exhibits and guided tours.\nThe visitor center serves as the gateway to Pearl Harbor and provides essential context for understanding the December 7, 1941 events. Here, you'll find informative exhibits, artifacts, photographs, and documentary films that recount the history and impact of the attack on Pearl Harbor. Be sure to allocate some time to explore the exhibits, as they offer a comprehensive overview of the events leading up to and following the attack.\n\n### Hanauma Bay\nIf you are a fan of snorkeling, don’t miss the chance to visit Hanauma Bay, where you can snorkel in the crystal-clear waters of Hanauma Bay Nature Preserve, home to a vibrant coral reef and a variety of marine life. It's an excellent spot for both beginners and experienced snorkelers.\n\n### Lanikai Beach\nNestled on the windward side of Oahu, Lanikai Beach is a hidden gem that epitomizes the sheer beauty of the Hawaiian coastline. Discover the breathtaking beauty of the beach with its powdery white sand and calm, turquoise waters that make it perfect for kayaking and stand-up paddleboarding.\n\n### Iolani Palace \nExplore the history of Hawaiian monarchy with a visit to Iolani Palace, located in downtown Honolulu. It's the only royal palace in the United States and offers guided tours where you will get insights into the lives of Hawaiian royalty, the palace's construction, and the events leading up to the overthrow of the Hawaiian monarchy in 1893.\n\n### Luau\nDon’t miss the opportunity to attend a traditional Hawaiian luau, where you can enjoy delicious food, live music, hula dancing, and Polynesian culture. The vibe and the atmosphere are breathtaking, and if you are in the mood, the extremely talented dancers will invite you to dance with them!\n\n![zetong-li-hiIaDHN5kMY-unsplash.webp](https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fzetong_li_hi_Ia_DHN_5k_MY_unsplash_46763b66eb.webp)\n\n### North Shore\nIf you only want to stay in a quiet, peaceful place with amazing sceneries and enjoy nature, venture to the North Shore for some of the world's best surf breaks, including the Banzai Pipeline. The laid-back towns of Haleiwa and Waialua offer a peek at the local life and excellent food trucks.\n\nThe North Shore of Oahu is a mecca for outdoor enthusiasts, surfers, and those seeking a more relaxed, laid-back atmosphere compared to the bustling city life of Honolulu. There, you can relax under a palm tree, letting yourself sleep with the sound of the ocean waves as a background, or you can enjoy some surfing and horseback riding moments since several ranches offer guided horseback riding tours through scenic trails and lush landscapes.\n\n## What to eat\n\nHawaii can offer everything you need on your vacation, and food is one of those things. You can find a diverse culinary scene. Be sure to try traditional Hawaiian dishes like poi, laulau, and kalua pig -all delicious. Don't forget to try fresh seafood, shave ice, and the famous Dole Whip at the Dole Plantation.\n\nOahu is a tropical paradise with a rich cultural heritage, making it a destination that caters to all types of travelers. Whatever you wish for, you can find it in Hawaii for sure!\n\n## Aloha!\n","aloha-state-of-mind-e-komo-mai-to-hawaii","hawaii, travel, travelguide, trip, waikiki, honolulu, travel blog","Thinking of your next travel destination? Then Oahu, Hawaii is all you need! Read our article and learn what to do and visit in this life-changing trip!",{"id":140,"name":141,"alternativeText":52,"caption":52,"width":142,"height":54,"formats":143,"hash":167,"ext":57,"mime":60,"size":168,"url":169,"previewUrl":62,"provider":89,"provider_metadata":62,"createdAt":170,"updatedAt":171},192,"ganapathy-kumar-7782WXBriyM-unsplash.webp",1348,{"large":144,"small":150,"medium":156,"thumbnail":162},{"ext":57,"url":145,"hash":146,"mime":60,"name":147,"path":62,"size":148,"width":64,"height":149},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Flarge_ganapathy_kumar_7782_WX_Briy_M_unsplash_af808b1a7c.webp","large_ganapathy_kumar_7782_WX_Briy_M_unsplash_af808b1a7c","large_ganapathy-kumar-7782WXBriyM-unsplash.webp",61.99,668,{"ext":57,"url":151,"hash":152,"mime":60,"name":153,"path":62,"size":154,"width":71,"height":155},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fsmall_ganapathy_kumar_7782_WX_Briy_M_unsplash_af808b1a7c.webp","small_ganapathy_kumar_7782_WX_Briy_M_unsplash_af808b1a7c","small_ganapathy-kumar-7782WXBriyM-unsplash.webp",23.34,334,{"ext":57,"url":157,"hash":158,"mime":60,"name":159,"path":62,"size":160,"width":78,"height":161},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fmedium_ganapathy_kumar_7782_WX_Briy_M_unsplash_af808b1a7c.webp","medium_ganapathy_kumar_7782_WX_Briy_M_unsplash_af808b1a7c","medium_ganapathy-kumar-7782WXBriyM-unsplash.webp",41.33,501,{"ext":57,"url":163,"hash":164,"mime":60,"name":165,"path":62,"size":166,"width":84,"height":85},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fthumbnail_ganapathy_kumar_7782_WX_Briy_M_unsplash_af808b1a7c.webp","thumbnail_ganapathy_kumar_7782_WX_Briy_M_unsplash_af808b1a7c","thumbnail_ganapathy-kumar-7782WXBriyM-unsplash.webp",7.36,"ganapathy_kumar_7782_WX_Briy_M_unsplash_af808b1a7c",105.8,"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fganapathy_kumar_7782_WX_Briy_M_unsplash_af808b1a7c.webp","2023-09-26T06:25:40.936Z","2023-09-26T06:25:40.946Z",{"id":10,"name":11,"slug":12,"createdAt":173,"updatedAt":174,"publishedAt":175},"2024-12-23T20:58:07.737Z","2024-12-23T21:00:14.455Z","2024-12-23T21:00:14.453Z",{"id":6,"name":177,"slug":178,"instagram":179,"facebook":180,"bio":181,"createdAt":182,"updatedAt":183,"publishedAt":184,"linkedIn":185,"avatar":186},"Dimitra","dimitra","https:\u002F\u002Fwww.instagram.com\u002Fdimdimi\u002F","https:\u002F\u002Fwww.facebook.com\u002Fdimitra.lioliou.9","She worked in corporate, then embraced the freelancer dream and built two businesses. In the meantime, she learned five foreign languages, picked up a Master's in Digital Marketing, and somehow ended up deep in the world of AI Risk Strategy — because understanding people was always the strategy anyway.\nNow she spends her time between Greece and the US, meeting with clients, writing about whatever life brings, and helping businesses figure out what AI gets wrong before it costs them.\nJust a suggestion: don't ask her about languages. She will never stop talking.","2020-12-24T18:56:38.909Z","2026-02-19T19:46:02.745Z","2020-12-24T18:56:43.888Z","https:\u002F\u002Fwww.linkedin.com\u002Fin\u002Fdimitra-lioliou\u002F",{"id":187,"name":188,"alternativeText":189,"caption":190,"width":109,"height":109,"formats":191,"hash":198,"ext":112,"mime":115,"size":199,"url":200,"previewUrl":62,"provider":89,"provider_metadata":62,"createdAt":201,"updatedAt":201},1244,"Dimitra Lioliou.png","dimitra lioliou profile pic","dimitra lioliou the working gal",{"thumbnail":192},{"ext":112,"url":193,"hash":194,"mime":115,"name":195,"path":62,"size":196,"width":85,"height":85,"sizeInBytes":197},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fthumbnail_Dimitra_Lioliou_4c495e8044.png","thumbnail_Dimitra_Lioliou_4c495e8044","thumbnail_Dimitra Lioliou.png",47.83,47833,"Dimitra_Lioliou_4c495e8044",34.56,"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002FDimitra_Lioliou_4c495e8044.png","2025-04-09T22:06:21.464Z","https:\u002F\u002Fmedia.workingal.com\u002Fganapathy_kumar_7782_WX_Briy_M_unsplash_af808b1a7c.webp",{"id":204,"title":205,"createdAt":206,"updatedAt":207,"publishedAt":208,"content":209,"slug":210,"coffees":26,"seo_title":205,"keywords":211,"seo_desc":212,"featuredImage":213,"category":247,"author":248,"img":252},77,"10 Essential Nutrition Tips From Professional Nutritionists (That Actually Work for Busy Women)","2023-09-26T05:06:38.513Z","2025-12-18T05:59:58.988Z","2023-09-26T05:06:43.425Z","You've bookmarked seventeen \"life-changing\" wellness routines, downloaded four different meal planning apps, and promised yourself that Monday would be different. By Wednesday, you're eating lunch at your desk again, dinner is whatever takes five minutes, and that expensive cookbook is collecting dust.\n\nIf this sounds familiar, let’s spend some time together, because this is exactly what I have been doing for a long time. The nutrition information overload online has made healthy eating feel more complicated than it needs to be. But what if the most effective nutrition advice wasn't about restriction, complicated meal plans, or expensive supplements?\n\nAfter years of [working directly with professional nutritionists](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Fcareer-advice-from-influencers), I've learned that the most transformative nutrition tips aren't the ones that promise instant results. They're the small, sustainable habits that fit into your real life as a working woman, not some idealized version of it.\n\n## Why Traditional Diet Advice Fails Working Women\n\nThe reality is that most diet recommendations are designed for people with unlimited time, perfect schedules, and zero real-world stress.\n\nWorking women need practical strategies that work with irregular meeting schedules, limited lunch breaks, evening obligations, and genuine fatigue. We need habits that make healthy eating easier, not another source of guilt when we can't maintain perfection.\n\nAccording to research published in the [American Journal of Clinical Nutrition](https:\u002F\u002Fpmc.ncbi.nlm.nih.gov\u002Farticles\u002FPMC8745028\u002F), restrictive dieting not only fails long-term but can actually worsen your relationship with food. The good news? The nutrition tips that actually work aren't about restriction at all.\n\n## 10 Nutritionist-Backed Tips for Sustainable Healthy Eating\n\n### 1\\. Practice Mindful Eating Away From Screens\n\nThis was the first tip every nutritionist emphasized, and it fundamentally changed how I eat. Mindful eating means giving your meal your full attention, without the distraction of phones, laptops, or television.\n\n**Why it works:** Research from Harvard Medical School shows that it takes approximately [20 minutes for your brain to register fullness signals from your stomach](https:\u002F\u002Fwww.health.harvard.edu\u002Fstaying-healthy\u002Fmindful-eating). When you eat while distracted, you're not just missing the experience of your food; you're missing critical satiety cues that prevent overeating.\n\nA [study published](https:\u002F\u002Fwww.health.harvard.edu\u002Fblog\u002Fdistracted-eating-may-add-to-weight-gain-201303296037#:~:text=These%20results%20make%20good%20sense,have%20if%20you%20ate%20mindfully.) in the journal Appetite found that participants consumed approximately 25% more calories when eating with distractions compared to eating mindfully. Think about that: simply paying attention to your food can reduce overeating by a quarter.\n\n**How to implement it:** Start with one meal per day where you eliminate all screens. Sit down, even if only for 15 minutes. Notice the colors, textures, and flavors of your food. Chew slowly and deliberately. It feels strange at first because we've become so accustomed to constant stimulation, but stick with it for a week and you'll notice a remarkable difference in how satisfied you feel after meals.\n\n### 2\\. Separate Food from Work (Really)\n\nEvery nutritionist I've worked with emphasized this: stop eating lunch while answering emails, finishing reports, or sitting in meetings. This isn't just about mindfulness, it's about respecting your body's need for an actual break.\n\n**Why it works:** When you eat while working, your body remains in \"stress mode,\" activating your sympathetic nervous system. This can actually slow digestion and impair nutrient absorption. Research shows that eating in a relaxed state improves digestion and allows your body to properly process the nutrients from your food.\n\nMoreover, multitasking during meals leads to mindless eating. You'll finish an entire lunch without registering that you ate, leaving you unsatisfied and likely to snack more in the afternoon.\n\n**How to implement it:** Take a real lunch break, even if it's just 20 minutes. Leave your desk. Eat in a break room, outside, or even in your car if needed. Close your laptop. Put your phone on silent. This [boundary](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Fhow-to-set-and-preserve-boundaries) isn't indulgent, it's strategic. Your afternoon [productivity](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Fproductivity-diaries-i-started-to-wake-up-at-6-am-and-good-things-have-happened) will improve when you've given yourself a genuine midday reset.\n\n### 3\\. Keep Water Visible and Accessible\n\n![nutrition tips 1.webp](https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fnutrition_tips_1_4205d43f2f.webp)\n\nHydration seems too simple to matter, but every nutritionist stresses its importance. Keeping a [water bottle](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Fwater-is-a-beauty-elixir) within reach serves as both a visual reminder and removes the barrier of having to get up for water.\n\n**Why it works:** Research published in the [Journal of Nutrition](https:\u002F\u002Fpmc.ncbi.nlm.nih.gov\u002Farticles\u002FPMC4207053\u002F) found that even mild dehydration (loss of 1-2% of body weight) can [impair mood](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002F16-ways-to-boost-your-mood-instantly), cognitive performance, and increase feelings of fatigue. When you're properly hydrated, your body functions more efficiently, your energy stays more stable, and you're less likely to confuse thirst for hunger.\n\nInterestingly, studies show that drinking water before meals can reduce calorie intake, particularly in middle-aged and older adults. One 12-week study found that participants who drank 500ml of water before meals lost 44% more weight than those who didn't.\n\n**How to implement it:** Invest in a large water bottle (at least 32 oz) that you genuinely like. Keep it at your desk where you can see it. Set a goal to finish and refill it twice during your workday. If plain water bores you, add lemon, cucumber, or frozen fruit. Some people find time-marked water bottles helpful for accountability.\n\n### 4\\. Make Vegetables Non-Negotiable\n\nThis tip isn't about eliminating anything from your diet. It's about adding vegetables to every meal in whatever form works for you. Nutritionists emphasized that this single habit has more impact than any restrictive diet plan.\n\n**Why it works**: Vegetables are nutritionally dense but calorically light, meaning they provide significant vitamins, minerals, and fiber without excess calories. The fiber in vegetables promotes satiety, helping you feel full and satisfied with appropriate portions of other foods.\n\nResearch consistently shows that people who eat more vegetables have better overall health outcomes, including lower risks of heart disease, type 2 diabetes, and certain cancers. More immediately, adequate vegetable intake improves energy levels, supports immune function, and enhances [skin health](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Facne-prone-skin-products).\n\n**How to implement it:** Don't overthink this. It doesn't have to be an Instagram-worthy salad. Bagged salads are vegetables. Frozen vegetables are vegetables. Canned vegetables (low sodium) are vegetables. Keep pre-washed mixed greens in your fridge for easy side salads. Add spinach to your morning eggs. Throw frozen broccoli into your pasta. Snack on baby carrots with hummus. Whatever works for your schedule and preferences.\n\nJust be mindful of dressings and toppings, as they can add significant calories and fat. Opt for olive oil-based dressings or vinaigrettes rather than creamy options.\n\n### 5\\. Question Everything You Read Online\n\nThis might be the most important tip: not all nutrition information online is created equal, and a lot of it is flat-out wrong or misleading. Nutritionists stressed the importance of verifying sources before making significant dietary changes.\n\n**Why it works:** The internet is full of nutrition \"experts\" who aren't qualified to give advice, products disguised as information, and clickbait headlines misrepresenting actual research. Following inaccurate nutrition advice can waste your time at best and potentially harm your health at worst.\n\nAccording to research on online health information, [approximately 70% of people search online for health advice](https:\u002F\u002Fpmc.ncbi.nlm.nih.gov\u002Farticles\u002FPMC8701665\u002F), but studies show that much of this information lacks scientific backing or comes from unreliable sources.\n\n**How to implement it:** Before trusting nutrition advice, check: Is it from a registered dietitian, medical doctor, or peer-reviewed study? Does the source have something to sell? Are they making extreme claims or promising quick fixes?\n\nReliable sources include registered dietitians, organizations like the [Academy of Nutrition and Dietetics,](https:\u002F\u002Fwww.eatright.org\u002F) medical institutions like [Mayo Clinic](https:\u002F\u002Fwww.mayoclinic.org\u002F) or [Cleveland Clinic](https:\u002F\u002Fmy.clevelandclinic.org\u002F), and peer-reviewed nutrition journals. Be skeptical of \"one weird trick\" promises and anyone telling you to eliminate entire food groups without medical necessity.\n\n### 6\\. Embrace Strategic Snacking\n\nContrary to old diet advice that demonized snacking, nutritionists actually recommend [strategic snacks](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Fthese-are-the-snacks-that-won-t-ruin-your-diet) to maintain stable energy levels and prevent extreme hunger that leads to overeating at meals.\n\n**Why it works:** Going too long between meals causes blood sugar to drop, leading to intense hunger, poor food choices, and overeating when you finally do eat. Strategic snacking prevents this cycle by providing consistent fuel for your body and brain throughout the day.\n\nResearch shows that well-timed, nutritious snacks can improve diet quality, provide essential nutrients, and help with weight management by preventing the ravenous hunger that triggers poor decisions at main meals.\n\n**How to implement it:** Keep healthy snacks easily accessible at work. Dedicate a desk drawer to non-perishable options: nuts, seeds, whole grain crackers, nut butter packets, protein bars (look for options with minimal added sugar and recognizable ingredients). For refrigerated options: Greek yogurt, string cheese, hummus with vegetables, hard-boiled eggs, fresh fruit.\n\nThe key is planning. When healthy options are convenient, you're more likely to choose them. When you're hungry with no good options available, you'll grab whatever is easiest, which usually means less nutritious choices from vending machines or convenience stores.\n\n### 7\\. Prioritize Protein at Every Meal\n\nEvery nutritionist emphasized adequate protein intake, especially for working women who need sustained energy and mental clarity throughout the day. Yet many women under-consume protein, particularly at breakfast.\n\n**Why it works:** Protein is the most satiating macronutrient, meaning it keeps you feeling full longer than carbohydrates or fats alone. It also stabilizes blood sugar, preventing the [energy crashes](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Fenergy-balls-recipe) that lead to afternoon fatigue and [sugar cravings](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Fyes-you-can-deal-with-sugar-craving).\n\nResearch published in the American Journal of Clinical Nutrition shows that [increasing protein intake can reduce cravings by 60%](http:\u002F\u002Fhealthline.com\u002Fnutrition\u002F10-reasons-to-eat-more-protein#:~:text=For%20instance%2C%20a%202022%20review,cravings%20and%20late-night%20snacking.) and cut late-night snacking by half. Protein also supports muscle maintenance, immune function, and provides the building blocks for neurotransmitters that regulate [mood and focus](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Fhow-to-simplify-your-life-and-feel-better).\n\n**How to implement it:** Aim for 20-30 grams of protein at each main meal. This looks like: 3-4 oz of chicken, fish, or lean meat; 1 cup of Greek yogurt; 3 eggs; 1 cup of cottage cheese; or plant-based sources like lentils, chickpeas, tofu, or tempeh.\n\n[For breakfast](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Fbusy-mornings-20-healthy-breakfast-ideas-if-you-don-t-have-time), move beyond carb-heavy options. Instead of just toast or cereal, add eggs, Greek yogurt, or protein powder to oatmeal or smoothies. This single change can dramatically improve your energy and focus throughout the morning.\n\n### 8\\. Plan for Your Actual Schedule\n\nThe nutritionists I worked with were adamant: [meal planning](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002F5-tips-for-meal-prep) should fit your life, not the other way around. Trying to force yourself into someone else's eating schedule is a recipe for failure.\n\n**Why it works:** When your eating plan conflicts with your actual schedule, you'll inevitably fall off track. But when you build nutrition strategies around your real life—including irregular hours, travel, social events, and preferences—you're far more likely to maintain them long-term.\n\nConsistency matters more than perfection. Research on habit formation shows that sustainable behavior change happens when new habits integrate seamlessly into existing routines rather than requiring complete lifestyle overhauls.\n\n**How to implement it:** Look honestly at your typical week. When do you actually have time to cook? What meals are most rushed? Where do you tend to make poor choices? Build your strategy around these realities.\n\nIf mornings are chaotic, prep breakfast the night before (overnight oats, egg muffins, or smoothie ingredients portioned in bags). If you work late Tuesdays, plan for a [simple dinner](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002F30-easy-dinner-recipes-for-busy-women) those nights or intentionally have leftovers. If weekends are your cooking time, batch-cook proteins or full meals to reheat during the week.\n\n### 9\\. Focus on Addition, Not Elimination\n\nThis mindset shift is profound: instead of obsessing about what you should cut out, focus on adding nutritious foods to your diet. The nutritionists I worked with emphasized this repeatedly because it changes your entire relationship with eating.\n\n**Why it works:** Restrictive thinking triggers feelings of deprivation, which typically leads to cravings and bingeing. When you frame nutrition as adding good things rather than eliminating \"bad\" things, eating well feels positive rather than punitive.\n\nResearch on behavior change shows that [addition-focused goals](https:\u002F\u002Fpmc.ncbi.nlm.nih.gov\u002Farticles\u002FPMC5854216\u002F) are more motivating and sustainable than elimination-focused ones. Plus, when you add nutrient-dense foods, they naturally crowd out less nutritious options without requiring willpower or deprivation.\n\n**How to implement it:** Instead of \"I can't eat cookies,\" think \"I'm adding more fruit to my day.\" Instead of \"I need to cut out sugar,\" think \"I'm adding more protein to keep my energy stable.\" Instead of \"I shouldn't eat carbs,\" think \"I'm adding more vegetables to my meals.\"\n\nThis isn't about tricking yourself. It's about recognizing that nutrition is fundamentally about nourishing your body with good things, not punishing yourself by removing things you enjoy.\n\n### 10\\. Give New Habits Time to Stick\n\nThe final and perhaps most important tip: be patient with yourself. Every nutritionist emphasized that building sustainable healthy habits takes time, typically 2-3 months, before new behaviors feel natural rather than effortful.\n\n**Why it works:** Research on habit formation shows that it takes an average of 66 days for a new behavior to become automatic, with a range from 18 to 254 days depending on the complexity of the habit and individual differences. Expecting instant transformation sets you up for disappointment and abandonment of new habits before they have a chance to take root.\n\nMoreover, your body needs time to adjust to dietary changes. Changes in energy levels, digestion, and even taste preferences happen gradually as your body adapts to new eating patterns.\n\n**How to implement it:** Commit to any new nutrition habit for at least 30 days before deciding if it works for you. Don't try to overhaul everything at once. Pick one or two tips from this list to implement first. Once those feel natural, add another.\n\nTrack your progress not by perfection but by consistency. If you practice mindful eating 5 days out of 7, that's a win. If you drink enough water most days, that's progress. Small, consistent improvements compound over time into significant lifestyle changes.\n\n## Building Your Sustainable Nutrition Practice\n\nThe most powerful lesson from working with nutritionists isn't about specific foods or meal timing. It's about approaching nutrition as a long-term practice of self-care rather than a short-term project with an end date.\n\nThese tips work because they're based on understanding how our bodies and minds actually function, not on restriction or willpower. They accommodate real life: [busy schedules](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Fan-inspirational-message-only-for-you), social events, preferences, [budget constraints](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Ftight-budget-savings), and imperfect days.\n\nYou don't need to implement all ten tips at once. In fact, trying to change everything simultaneously usually backfires. Instead, choose one or two tips that resonate most with your current challenges. Practice them consistently until they become habits. Then add another.\n\n## The Bottom Line on Real-World Nutrition\n\nThese nutrition tips aren't revolutionary, and that's exactly the point. Real, sustainable, healthy eating isn't about trendy superfoods, complicated protocols, or rigid meal plans. It's about consistent, practical habits that support your body's needs while fitting into your real life.\n\nThe nutritionists I've worked with all emphasized the same theme: there is no perfect diet, but there are eating patterns that make you feel energized, satisfied, and healthy. Those patterns look different for everyone based on preferences, schedules, culture, and individual needs.\n\nWhat matters is finding an approach that you can maintain long-term, that nourishes your body without consuming all your mental energy, and that allows you to enjoy food rather than fear it.\n\nStart where you are. Pick one tip from this list. Implement it consistently. Build from there. Your [relationship with food](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Fdiet-affect-sleep) and your body will thank you.\n\nWhich nutrition tip will you implement first? Remember: small, consistent steps create lasting change. You don't have to transform everything overnight. You just have to start.\n\n\n\n\n\n\n\n\n\n\n\n","the-best-nutrition-tips-i-learned-while-working-with-nutritionists-part-1","nutrition tips, healthy eating habits, professional nutritionist advice, mindful eating, nutrition for working women, sustainable diet tips, healthy lifestyle tips, nutrition advice","Science-backed nutrition tips from professional nutritionists that busy working women can actually implement. Discover sustainable healthy eating habits without extreme restrictions.\n",{"id":214,"name":215,"alternativeText":52,"caption":52,"width":216,"height":54,"formats":217,"hash":242,"ext":57,"mime":60,"size":243,"url":244,"previewUrl":62,"provider":89,"provider_metadata":62,"createdAt":245,"updatedAt":246},191,"nutrition tips 2.webp",1322,{"large":218,"small":224,"medium":230,"thumbnail":236},{"ext":57,"url":219,"hash":220,"mime":60,"name":221,"path":62,"size":222,"width":64,"height":223},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Flarge_nutrition_tips_2_48ba6ccc53.webp","large_nutrition_tips_2_48ba6ccc53","large_nutrition tips 2.webp",154.45,681,{"ext":57,"url":225,"hash":226,"mime":60,"name":227,"path":62,"size":228,"width":71,"height":229},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fsmall_nutrition_tips_2_48ba6ccc53.webp","small_nutrition_tips_2_48ba6ccc53","small_nutrition tips 2.webp",49.21,340,{"ext":57,"url":231,"hash":232,"mime":60,"name":233,"path":62,"size":234,"width":78,"height":235},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fmedium_nutrition_tips_2_48ba6ccc53.webp","medium_nutrition_tips_2_48ba6ccc53","medium_nutrition tips 2.webp",98.24,511,{"ext":57,"url":237,"hash":238,"mime":60,"name":239,"path":62,"size":240,"width":241,"height":85},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fthumbnail_nutrition_tips_2_48ba6ccc53.webp","thumbnail_nutrition_tips_2_48ba6ccc53","thumbnail_nutrition tips 2.webp",12.87,229,"nutrition_tips_2_48ba6ccc53",256.54,"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fnutrition_tips_2_48ba6ccc53.webp","2023-09-26T05:06:16.119Z","2023-09-26T05:06:16.128Z",{"id":14,"name":15,"slug":16,"createdAt":93,"updatedAt":94,"publishedAt":95},{"id":26,"name":97,"slug":98,"instagram":99,"facebook":100,"bio":101,"createdAt":102,"updatedAt":103,"publishedAt":104,"linkedIn":105,"avatar":249},{"id":26,"name":107,"alternativeText":108,"caption":108,"width":109,"height":109,"formats":250,"hash":118,"ext":112,"mime":115,"size":119,"url":120,"previewUrl":62,"provider":89,"provider_metadata":62,"createdAt":121,"updatedAt":122},{"thumbnail":251},{"ext":112,"url":113,"hash":114,"mime":115,"name":116,"path":62,"size":117,"width":85,"height":85},"https:\u002F\u002Fmedia.workingal.com\u002Fnutrition_tips_2_48ba6ccc53.webp",{"id":254,"title":255,"createdAt":256,"updatedAt":257,"publishedAt":258,"content":259,"slug":260,"coffees":14,"seo_title":255,"keywords":261,"seo_desc":262,"featuredImage":263,"category":298,"author":301,"img":305},76,"Mobbing in the Workplace: When Employees Shrivel","2023-09-19T22:34:54.369Z","2023-09-20T00:51:58.094Z","2023-09-20T00:51:58.066Z","Even though, over the last few years, there has been a genuine and concrete effort to eliminate bullying in the workplace over the last few years, mobbing is still a disconcerting phenomenon affecting a large percentage of employees. According to studies and research, up to 35% of employees have experienced workplace bullying, with women being victims in most cases.\n\n## What is mobbing?\n\nMobbing is a harmful phenomenon that can affect both individuals and organizations. \nIt can be defined as a deliberate attempt to force a person out of their workplace by using several techniques, such as humiliation and emotional abuse. It is a harmful and persistent form of **psychological harassment, bullying, or mistreatment** in a workplace setting. It involves a systematic campaign of negative actions aimed at individuals or groups, resulting in emotional, psychological, and even physical harm. \n\nThese behaviors may include verbal abuse, humiliation, isolation, sabotage, intimidation, spreading of malicious rumors, gaslighting, or any other actions intended to undermine the targeted individual's self-esteem, professional competence, and overall well-being.\n\n## How can we become aware of mobbing?\nDetecting mobbing can be challenging, as it often occurs stealthily and subtly. However, some signs are common and indicate that someone is a victim and\u002For witness of mobbing in the workplace, such as:\n\n**Isolation:** Targeted individuals and\u002For groups may be banned or excluded from social and professional networks.\n\n**Changes in Behavior:** Victims may start showing stress, depression, or increased absenteeism from work.\n\n**Frequent Complaints:** There are repeated complaints of mistreatment or harassment from one or more employees.\n\n**Witness Reports:** Colleagues or coworkers may witness bullying behaviors and report them to HR or management.\n\n## Forms of Mobbing\n\n![kaitlyn-baker-vZJdYl5JVXY-unsplash.webp](https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fkaitlyn_baker_v_Z_Jd_Yl5_JVXY_unsplash_b44238017a.webp)\n\nMobbing behaviors in the workplace can take diverse forms, and they typically involve recurring and persistent negative actions and behaviors directed at an individual or a group. These behaviors are often intended to harm the target psychologically, emotionally, or socially.\n\n### Verbal Abuse\nVerbal abuse is a form of emotional abuse where someone uses their words to intimidate another person and gain control over them. Some examples of verbal abuse can be shouting, name-calling, derogatory comments, insults, and **offensive language** directed at the target. Verbal abuse can be both public and private.\n\n### Humiliation\nHumiliation is defined as a situation when someone deliberately acts with the purpose of making someone feel inferior or inadequate in front of others. This involves jeering the victim in front of coworkers, belittling their contributions, or making sarcastic or derogatory remarks about their appearance, abilities, or even personal life.\n\n### Exclusion and Isolation\nExcluding and isolating the target from work-related activities and **social interactions**, such as important meetings, events, or conversations is a form of mobbing. It can impact the target’s performance since being alienated from important events can lead to a lack of information necessary to complete their tasks. \n\n### Spreading Rumors and Gossip\nPerpetrators may spread false or adverse information about the target, thus creating a **hostile environment** where others believe negative rumors and mistreat the victim. \n\n### Undermining Work\nIntentional efforts to undermine the target's job performance, such as withholding necessary information, sabotaging projects, or stealing credit for their work, can be part of mobbing.\n\n### Threats and Intimidation\nThreatening behaviors, both overt and subtle, may be used to intimidate the target. This can include implied _job loss, demotion, or damage to the individual's professional reputation_.\n\n### Ignoring or Discounting Contributions\nMobbing often includes ignoring or minimizing the target's contributions, ideas, or input during meetings or decision-making processes. This behavior diminishes the individual's sense of value, contribution and worth.\n\n### Overwork or Sabotage of Work-Life Balance\nMobbing can involve assigning the target an excessive workload, making it impossible to maintain a healthy **work-life balance**. Also, perpetrators may sabotage the individual's efforts to complete tasks or meet deadlines.\n\n### Micromanagement and Surveillance \nA very obvious sign of mobbing is micromanagement and constant surveillance.  Perpetrators may excessively micromanage the target's work, constantly monitoring and criticizing their every move while performing their tasks, implying the target’s skills are substandard.\n\n### Demeaning Assignments\nAssigning tasks significantly below the individual's skill level or role can be a form of mobbing, as it undermines the person's professional self-esteem.\n\n### Physical Intimidation\nWhile less common, mobbing can escalate to physical aggression or intimidation, including invading personal space, aggressive body language, or even physical confrontations.\n\n## How to protect yourself from mobbing\n\nProtecting ourselves from mobbing can be challenging, especially when it comes to the work environment where we spend most of our days. \nHowever, there are ways to avoid being victims of such behaviors and _repel any harassing attempts_.\n\n### Detect Signs of Mobbing\nBe aware of the signs of mobbing, which can include constant criticism, exclusion, humiliation, gossip, and isolation. Identifying the problem early is paramount because it can stop or eliminate it from the beginning.\n\n### Talk to the Perpetrators\nIf you feel safe doing so, consider addressing the issue **directly** with the individuals involved. Express your concerns calmly and assertively, and try to find a solution. Sometimes, people may not be aware of the impact of their behaviors.\n\n### Keep Records of Everything\nIt is helpful to document any incidents related to mobbing, including dates, times, places, people involved, and descriptions of the incidents. This process can be valuable if you need to **report** the issue or take legal action.\n\n### Seek Support\nTalk to trusted colleagues, friends, or family members about what you're experiencing. Their support can be an emotional relief and may help you objectively evaluate the situation.\n\n![icons8-team-OLzlXZm_mOw-unsplash.webp](https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Ficons8_team_O_Lzl_X_Zm_m_Ow_unsplash_c2724a4753.webp)\n\n### Review Company Policies\nFamiliarize yourself with your company's anti-harassment and anti-bullying policies. These policies may outline steps for addressing workplace harassment.\n\n### Report to HR or Management\nReport the mobbing behaviors to your human resources department or a trusted supervisor. Provide them with your documentation and any **evidence** you've collected. Be prepared to discuss potential solutions, such as mediation or conflict resolution processes.\n\n### Consult an Attorney\nIf your attempts to resolve the issue within the company are unsuccessful, consider consulting an employment attorney. They can help you understand your legal rights and options, including filing a complaint or pursuing legal action.\n\n### Follow-up\nAfter reporting the issue to HR or management, follow up to ensure that appropriate actions are taken to address the mobbing. Keep communication lines open and continue to document any further incidents.\n\n### Take care of Yourself\nIn highly stressful periods, prioritizing our physical and mental health is essential. Stress and anxiety can affect your well-being, so make sure you're getting enough sleep, eating well, exercising, and seeking professional help if needed.\n\n### Explore your Employment Options\nEven if it is not always possible or desirable, consider whether it's in your best interest to transfer to a different department or team within your current organization or seek a new job.\n\n## How can Companies prevent Mobbing?\nCombating mobbing in the workplace requires proactive measures, policies, and responsive efforts. A company that takes into serious consideration its employees' well-being and productivity should take some extensive steps to eliminate any mobbing incidents and prevent the development thereof.\n\n### Establishment of Clear Anti-Mobbing Policies\nCompanies should implement precise anti-mobbing policies that define mobbing, outline unacceptable behaviors, and emphasize the company's commitment to _preventing and addressing_ mobbing incidents, taking into consideration the local legislation in force.\nThese policies should also be communicated to all employees through employee handbooks, orientation and onboarding sessions, and regular training sessions.\n\n### Training and Education\nCompanies should provide training programs for employees, managers, and HR personnel to raise awareness about mobbing and its harmful effects. Training should include identifying early signs of mobbing, understanding the company's policies, and learning how to report incidents.\n\n### Immediate Investigation and Intervention\nA well-defined process for investigating reported mobbing incidents promptly and impartially should be defined and implemented, and the companies should designate trained personnel or an internal investigation team to handle reports.\nMeasures to protect the victim and prevent further harm should be instantly taken, which may include temporarily _reassigning duties, separating the parties involved, or implementing no-contact orders_.\n\n### Support for Victims\nMobbing can have a severe effect on employees’ well-being and productivity; hence, it is imperative that companies provide emotional and psychological support to victims of mobbing. Victims should be informed about their rights and the available resources for seeking help and legal remedies.\n\n### Mediation and Conflict Resolution\nMediation and conflict resolution techniques should be implemented to address underlying issues contributing to mobbing incidents.\nTrained **mediators** can facilitate open dialogue and guide impacted parties toward a resolution that promotes a healthier work environment.\n\n### Legal Compliance\nThe company should be familiarized with relevant employment laws and regulations related to workplace harassment and mobbing and ensure full compliance with legal obligations, including conducting thorough investigations, maintaining documentation, and taking appropriate legal action when necessary.\n\n### Accountability and Consequences\nCompanies should clearly define the consequences for individuals found guilty of mobbing, ranging from counseling and retraining to disciplinary actions or termination. The consequences should also be applied consistently to demonstrate the organization's commitment to a mobbing-free workplace.\n\n### Cultural Change and Prevention\nCompanies should aim to foster a workplace culture that values _respect, inclusivity, and open communication_, encourage employees to report early signs of mobbing, and create a culture where witnesses feel empowered to intervene or report incidents.\n\n### Leadership Commitment\nThe leadership of the company should take an active role in demonstrating a solid commitment to combatting mobbing. Leaders should set the example of respectful behavior and actively support anti-mobbing initiatives.\n\nPreventing and combating mobbing in the workplace requires a multifaceted approach involving bold measures both from employers but also from employees.\n\nEliminating mobbing conduct is not just a matter of compliance with regulations and legislation; it’s imperative from an ethical perspective. \nBoth companies and employees, in collaboration, can create workplaces where individuals flourish and succeed and organizations thrive along with them.\n\n\n\n","mobbing-in-the-workplace-when-employees-shrivel","mobbing, workplace, bullying, work, employee, aggression, management, work-life balance","Mobbing in a disturbing phenomenon that develops in the workplace and it consists of several forms, impacting employees' wellbeing and productivity. Let's explore how to identify it and what measures can be taken to tackle it.",{"id":264,"name":265,"alternativeText":52,"caption":52,"width":266,"height":54,"formats":267,"hash":293,"ext":57,"mime":60,"size":294,"url":295,"previewUrl":62,"provider":89,"provider_metadata":62,"createdAt":296,"updatedAt":297},189,"dee-copper-and-wild-GUQb38zj2_I-unsplash.webp",1600,{"large":268,"small":274,"medium":280,"thumbnail":286},{"ext":57,"url":269,"hash":270,"mime":60,"name":271,"path":62,"size":272,"width":64,"height":273},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Flarge_dee_copper_and_wild_GU_Qb38zj2_I_unsplash_8128f5d30e.webp","large_dee_copper_and_wild_GU_Qb38zj2_I_unsplash_8128f5d30e","large_dee-copper-and-wild-GUQb38zj2_I-unsplash.webp",53.11,563,{"ext":57,"url":275,"hash":276,"mime":60,"name":277,"path":62,"size":278,"width":71,"height":279},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fsmall_dee_copper_and_wild_GU_Qb38zj2_I_unsplash_8128f5d30e.webp","small_dee_copper_and_wild_GU_Qb38zj2_I_unsplash_8128f5d30e","small_dee-copper-and-wild-GUQb38zj2_I-unsplash.webp",12.57,281,{"ext":57,"url":281,"hash":282,"mime":60,"name":283,"path":62,"size":284,"width":78,"height":285},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fmedium_dee_copper_and_wild_GU_Qb38zj2_I_unsplash_8128f5d30e.webp","medium_dee_copper_and_wild_GU_Qb38zj2_I_unsplash_8128f5d30e","medium_dee-copper-and-wild-GUQb38zj2_I-unsplash.webp",27.02,422,{"ext":57,"url":287,"hash":288,"mime":60,"name":289,"path":62,"size":290,"width":291,"height":292},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fthumbnail_dee_copper_and_wild_GU_Qb38zj2_I_unsplash_8128f5d30e.webp","thumbnail_dee_copper_and_wild_GU_Qb38zj2_I_unsplash_8128f5d30e","thumbnail_dee-copper-and-wild-GUQb38zj2_I-unsplash.webp",3.67,245,138,"dee_copper_and_wild_GU_Qb38zj2_I_unsplash_8128f5d30e",173.76,"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fdee_copper_and_wild_GU_Qb38zj2_I_unsplash_8128f5d30e.webp","2023-09-20T00:50:01.665Z","2023-09-20T00:50:01.674Z",{"id":6,"name":7,"slug":8,"createdAt":299,"updatedAt":300,"publishedAt":95},"2020-12-24T19:15:38.145Z","2020-12-24T19:15:38.158Z",{"id":6,"name":177,"slug":178,"instagram":179,"facebook":180,"bio":181,"createdAt":182,"updatedAt":183,"publishedAt":184,"linkedIn":185,"avatar":302},{"id":187,"name":188,"alternativeText":189,"caption":190,"width":109,"height":109,"formats":303,"hash":198,"ext":112,"mime":115,"size":199,"url":200,"previewUrl":62,"provider":89,"provider_metadata":62,"createdAt":201,"updatedAt":201},{"thumbnail":304},{"ext":112,"url":193,"hash":194,"mime":115,"name":195,"path":62,"size":196,"width":85,"height":85,"sizeInBytes":197},"https:\u002F\u002Fmedia.workingal.com\u002Fdee_copper_and_wild_GU_Qb38zj2_I_unsplash_8128f5d30e.webp",{"id":307,"title":308,"createdAt":309,"updatedAt":310,"publishedAt":311,"content":312,"slug":313,"coffees":26,"seo_title":314,"keywords":315,"seo_desc":316,"featuredImage":317,"category":346,"author":349,"img":373},75,"September Detox: How to Get Ready for the New Season","2023-09-04T15:41:22.544Z","2024-08-07T20:49:12.745Z","2023-09-04T15:52:59.556Z","September is here, and most of us are back to our bases now, ready to welcome fall, refreshed and rejuvenated from our vacation. We leave behind tropical beaches, cocktails, and endless sunsets and try to adapt to our daily routine.\n\nSeptember is generally considered the month of new beginnings, and it's traditionally the month when we set our new goals for the season or reevaluate the goals we set at the beginning of the year.\n\nThis month is an excellent opportunity for us to hit the reset button and prepare ourselves for the cooler months ahead. September is the first month of the fall, and as the trees shed their leaves in anticipation of a vibrant fall, we, too, can dive into a September detox journey to cleanse our energy and rejuvenate our spirit. \n\nDetox is a term derived from \"detoxification,\" and it generally refers to the process of removing harmful substances or toxins from the body. While the term is mainly used for health purposes, it can have different meanings and applications depending on the context.\n\nHaving all this in mind, September is the time to:\n\n### Declutter\nThe changing of seasons is an ideal opportunity to declutter your living space and not only. A clutter-free environment can have a profound impact on your mental well-being. Start with your wardrobe, eliminating items you no longer wear or need. Donate or recycle what you can, and organize the rest. This makes space for a new autumn style and gives you a sense of accomplishment and clarity. \n\nNow it’s time you cleaned your office space as well. For those who work from home, this is the ideal month to start organizing your drawers, keep the essentials, and throw away all the piles of paper accumulating on your desk and being a source of stress. \n\nDeclutter your subscriptions as well. We all fall into the trap of subscribing to a bunch of newsletters, wellbeing apps, different streaming platforms, etc. Evaluate which of those are actually helpful for you and let the rest go. Your bank account can thank you later!\n\n## Don’t forget to sign up for our newsletter [here ](https:\u002F\u002Fwww.workingal.com\u002F)and get your monthly goodies!\n\n### Nourish our Body\nAfter having enjoyed several summer barbecues and restaurants during our vacation, it's time to refocus on a healthy diet. It’s completely normal to be carried away by the exotic cocktails and the delights served, but now it’s the ideal time to get healthier. Add more fruits, vegetables, and whole grains to your meals. Limit the consumption of processed foods and sugars, substitute the second cup of coffee for a cup of tea, and allow your body to rejuvenate. You should also avoid crash diets, which will give you the opposite results and drain your energy.\n\n![september-detox-2.webp](https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fseptember_detox_2_6269fc3702.webp)\n\n## You want the best nutrition tips from our experienced nutritionists? Read [here ](https:\u002F\u002Fwww.workingal.com\u002Fcategories\u002Fwellness-and-nutrition)and learn all you need to know!\n\n### Stay Hydrated\nProper hydration is essential year-round but becomes even more critical as the weather gets chilly. Drinking enough water helps maintain your energy levels, keeps your skin glowing, and is an overall marvel for your health. Herbal teas, infused water, and warm soups are excellent choices to stay hydrated while embracing fall flavors.\n\n### Revamp your Skincare Routine\nTransitioning from the summer sun to cooler autumn weather requires adjustments in your skincare routine. Consider using a richer moisturizer to combat dryness and protect your skin from the humid weather. Remember to continue wearing sunscreen, even on cloudy days, to maintain healthy and youthful skin.\nIf you are in the mood, try those amazing homemade face masks to nourish your skin and feel like you are in a spa.\n\n### Practice mindfulness\n![september-detox-3.webp](https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fseptember_detox_3_cc13876b77.webp)\n\nAutumn brings with it an opportunity to change up your fitness routine. Take advantage of the milder temperatures and beautiful fall scenery by incorporating outdoor activities like hiking, jogging, or cycling into your exercise regimen. September is the ideal month when you can enjoy outdoor activities without running the risk of getting dehydrated. Mindful movements, such as yoga or tai chi, can also help you find balance and tranquility as you prepare for the new season.\n\n### Reflect and Set Goals\nSeptember is a fantastic time to reflect on your goals and aspirations. Some of us prefer to set our season goals this month instead of December since we feel more rejuvenated and motivated to do so.\nWrite down all your goals for the new season; do not forget to take a look at your previous goals and see if you have accomplished them.\nReflect on what you've achieved this year and what you hope to accomplish in the coming months. Setting clear, achievable goals can provide a sense of purpose and motivation as you welcome the changing season. \n\n### Practice Self-Care Rituals\nSeptember is the ideal month to prioritize self-care. Treat yourself to a spa day, meditate, or read a good book. Self-care rituals help reduce stress and promote mental well-being, leaving you feeling rejuvenated and ready for whatever the new season has in store.\n\n\n## Let this September be the beginning of a beautiful fall\u002Fwinter season; don’t forget to always enjoy your moments to the fullest!\n\n\n","september-detox-how-to-get-ready-for-the-new-season","September Detox: How to get ready for the new season","september, detox, goals, season, fall, self-care, rejuvenation, declutter","Don't you think it's time to do a favor to your body and soul and start a September detox to welcome the new season? \n\nRead the article and learn how to do it!",{"id":318,"name":319,"alternativeText":52,"caption":52,"width":266,"height":54,"formats":320,"hash":341,"ext":57,"mime":60,"size":342,"url":343,"previewUrl":62,"provider":89,"provider_metadata":62,"createdAt":344,"updatedAt":345},186,"september-detox-1.webp",{"large":321,"small":326,"medium":331,"thumbnail":336},{"ext":57,"url":322,"hash":323,"mime":60,"name":324,"path":62,"size":325,"width":64,"height":273},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Flarge_september_detox_1_c0a5879fb4.webp","large_september_detox_1_c0a5879fb4","large_september-detox-1.webp",82.16,{"ext":57,"url":327,"hash":328,"mime":60,"name":329,"path":62,"size":330,"width":71,"height":279},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fsmall_september_detox_1_c0a5879fb4.webp","small_september_detox_1_c0a5879fb4","small_september-detox-1.webp",20.69,{"ext":57,"url":332,"hash":333,"mime":60,"name":334,"path":62,"size":335,"width":78,"height":285},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fmedium_september_detox_1_c0a5879fb4.webp","medium_september_detox_1_c0a5879fb4","medium_september-detox-1.webp",44.34,{"ext":57,"url":337,"hash":338,"mime":60,"name":339,"path":62,"size":340,"width":291,"height":292},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fthumbnail_september_detox_1_c0a5879fb4.webp","thumbnail_september_detox_1_c0a5879fb4","thumbnail_september-detox-1.webp",5.62,"september_detox_1_c0a5879fb4",196.1,"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fseptember_detox_1_c0a5879fb4.webp","2023-09-04T15:49:52.031Z","2023-09-04T15:49:52.039Z",{"id":26,"name":27,"slug":28,"createdAt":347,"updatedAt":348,"publishedAt":95},"2020-12-24T19:15:46.057Z","2025-10-01T19:50:39.801Z",{"id":350,"name":351,"slug":352,"instagram":353,"facebook":354,"bio":355,"createdAt":356,"updatedAt":357,"publishedAt":358,"linkedIn":62,"avatar":359},6,"The Working Gal Team","the-working-gal-team","https:\u002F\u002Fwww.instagram.com\u002Fthe_working_gal\u002F","https:\u002F\u002Fwww.facebook.com\u002Ftheworkinggal","At The Working Gal, we prioritize collective strategic insight. This piece reflects the shared expertise of our editorial board and specialists, delivering a 360° analysis of modern business and executive lifestyle.","2021-02-14T21:17:05.180Z","2026-04-12T03:32:03.659Z","2021-02-14T21:17:25.177Z",{"id":360,"name":361,"alternativeText":52,"caption":52,"width":109,"height":109,"formats":362,"hash":368,"ext":112,"mime":115,"size":369,"url":370,"previewUrl":62,"provider":89,"provider_metadata":62,"createdAt":371,"updatedAt":372},108,"Untitled-7.png",{"thumbnail":363},{"ext":112,"url":364,"hash":365,"mime":115,"name":366,"path":62,"size":367,"width":85,"height":85},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fthumbnail_Untitled_7_b2bf764bcd.png","thumbnail_Untitled_7_b2bf764bcd","thumbnail_Untitled-7.png",12.8,"Untitled_7_b2bf764bcd",22.3,"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002FUntitled_7_b2bf764bcd.png","2021-02-14T21:15:43.138Z","2021-02-14T21:15:43.147Z","https:\u002F\u002Fmedia.workingal.com\u002Fseptember_detox_1_c0a5879fb4.webp",{"id":375,"title":376,"createdAt":377,"updatedAt":378,"publishedAt":379,"content":380,"slug":381,"coffees":26,"seo_title":376,"keywords":382,"seo_desc":383,"featuredImage":384,"category":413,"author":414,"img":441},73,"Post-vacation Agenda: 5 Nutritional Dos + 1 Don’t for our Return to the Real Life","2023-08-31T15:10:57.311Z","2024-06-21T18:39:33.128Z","2023-08-31T15:10:59.639Z","Sunsets on the beach, captivating sites, culinary delights enticing your taste buds… This is vacation! Whether you explored exotic landscapes, embraced new cultures, or simply relaxed by the poolside, your getaway provided a much-needed leave. \n\nBut now,… back to base and time to shift gears and transition back into the rhythm of your regular life. Amidst the unpacking and rescheduling, you should as well consider giving your body the attention it deserves, especially when it comes to nutrition.\n\nVacation time is often synonymous with excess, where you let yourself savor unique cuisines and perhaps enjoy one too many delicacies. While these delightful moments are an integral part of your memories, they can also leave you with a feeling of negligence of your usual eating habits. However, this feeling is very common, and you shouldn’t worry about it that much. \n\n## If you feel overwhelmed and believe you should start over your diet habits, don’t.\n\nBy following some simple tricks, you can reclaim your pre-vacation habits and nourish your body correctly in order to welcome the new season full of energy.\n\nSo in the spirit of this \"back to normal,\" below are 5 nutritional \"Dos\" and 1 crucial \"Don't\" that will help you regain your vitality before the holidays and nourish your body for the new season!\n\n##Dos:\n\n### Hydrate, hydrate, hydrate!\nAfter days of sun exposure, travel, and maybe a few cocktails, your body may be dehydrated. Hydration should be your first priority. Water is your best friend during this time. Water infused with slices of cucumber, lemon, and mint adds flavor and helps detoxify your body. Herbal tea is also great for boosting hydration while providing additional health benefits.\n\n![post-vacation-agenda-1.webp](https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fpost_vacation_agenda_1_581a750c61.webp)\n\n### Eat plenty of fruits and vegetables\nHolidays are often accompanied by a tendency to deviate from our diet. Now that you're back pay more attention to rejuvenating your body by filling it with nutrient-rich fruits and vegetables. Fruits and vegetables are rich in vitamins, minerals, and antioxidants that help fight the oxidative stress your body may have suffered during your traveling. \n\n### Choose lean protein for muscle recovery\nIf your vacation was full of intense activities, your muscles may need some extra care. Lean proteins such as chicken, turkey, tofu, and legumes are essential for muscle recovery and growth. They also contribute to feelings of satiety and satisfaction, which can be helpful if you indulged in larger meals during the holidays.\n\n### Consume whole grains for energy\nReplace processed grains with whole grains such as quinoa, brown rice, and whole-grain bread. Whole grains provide complex carbohydrates that release energy gradually, preventing energy loss after interruptions. These foods are also high in fiber, aiding digestion and keeping you feeling fuller for longer.\n\n![post-vacation-agenda-3.webp](https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fpost_vacation_agenda_3_0810a6f795.webp)\n\n### Consider Mindful Eating and Portion Control\nAfter days of carefree moments, mindful eating and portion control can help you redefine your eating habits. Pay attention to signs of hunger and satiety, and try to avoid the urge to finish every last bite, especially if you're already full. This approach will not only help you avoid post-holiday weight gain but also help you cultivate a healthier relationship with food.\n\n## 1 Critical Don't:\n\n### Don't be tempted by a crash diet\n\nAfter vacation, there is the temptation of a strict diet to correct deviation from our usual eating schedule. However, exhaustive diets are not only ineffective in the long run, but they can also damage our metabolism and overall well-being. Instead of drastically cutting calories, focus on nourishing your body with healthy foods. Crash diets are rarely effective, and a balanced approach to nutrition will induce better results over time.\n\nBy making baby steps and following these practical tips, you will be able to keep only the good memories from your vacation and welcome the new season full of energy!\n\n## Need more Nutrition & Wellness Tips? Check out our [nutritionists](https:\u002F\u002Fwww.workingal.com\u002Fcategories\u002Fnutrition-and-wellness)' advice! \n\n\n\n","post-vacation-agenda-5-nutritional-dos-1-don-t-for-our-return-to-the-real-life","vacation, nutrition, tips, water, mindful eating, diet, nutritional","Back to base from your vacation and you are panicking on how to go back to your diet? No worries, read the article and check the nutritionist's tips!",{"id":385,"name":386,"alternativeText":52,"caption":52,"width":266,"height":54,"formats":387,"hash":408,"ext":57,"mime":60,"size":409,"url":410,"previewUrl":62,"provider":89,"provider_metadata":62,"createdAt":411,"updatedAt":412},183,"post-vacation-agenda-2.webp",{"large":388,"small":393,"medium":398,"thumbnail":403},{"ext":57,"url":389,"hash":390,"mime":60,"name":391,"path":62,"size":392,"width":64,"height":273},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Flarge_post_vacation_agenda_2_d23adf4047.webp","large_post_vacation_agenda_2_d23adf4047","large_post-vacation-agenda-2.webp",145.84,{"ext":57,"url":394,"hash":395,"mime":60,"name":396,"path":62,"size":397,"width":71,"height":279},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fsmall_post_vacation_agenda_2_d23adf4047.webp","small_post_vacation_agenda_2_d23adf4047","small_post-vacation-agenda-2.webp",39.74,{"ext":57,"url":399,"hash":400,"mime":60,"name":401,"path":62,"size":402,"width":78,"height":285},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fmedium_post_vacation_agenda_2_d23adf4047.webp","medium_post_vacation_agenda_2_d23adf4047","medium_post-vacation-agenda-2.webp",82.41,{"ext":57,"url":404,"hash":405,"mime":60,"name":406,"path":62,"size":407,"width":291,"height":292},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fthumbnail_post_vacation_agenda_2_d23adf4047.webp","thumbnail_post_vacation_agenda_2_d23adf4047","thumbnail_post-vacation-agenda-2.webp",10.89,"post_vacation_agenda_2_d23adf4047",310.79,"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fpost_vacation_agenda_2_d23adf4047.webp","2023-08-31T15:05:37.192Z","2023-08-31T15:05:37.200Z",{"id":14,"name":15,"slug":16,"createdAt":93,"updatedAt":94,"publishedAt":95},{"id":22,"name":415,"slug":416,"instagram":417,"facebook":418,"bio":419,"createdAt":420,"updatedAt":421,"publishedAt":422,"linkedIn":62,"avatar":423},"Vassilis","vassilis","https:\u002F\u002Fwww.instagram.com\u002Fbill_kats_nutritionist\u002F","https:\u002F\u002Fwww.facebook.com\u002Fprofile.php?id=1341268673","Vasilis is our male help. As a Ph.D. Nutritionist, he cares about our nutrition and wellness and he always wanders around giving us tips on how to maintain a balanced lifestyle. He loves his job and never stops reminding us that! He has a constant smile on his face and he loves classical music. You should see him in the office listening to it -we sure do; he never puts on his AirPods!","2020-12-27T19:56:47.518Z","2020-12-30T15:29:31.466Z","2020-12-27T19:56:50.698Z",{"id":424,"name":425,"alternativeText":108,"caption":108,"width":109,"height":426,"formats":427,"hash":436,"ext":429,"mime":432,"size":437,"url":438,"previewUrl":62,"provider":89,"provider_metadata":62,"createdAt":439,"updatedAt":440},47,"katsilas_twg.jpg",300,{"thumbnail":428},{"ext":429,"url":430,"hash":431,"mime":432,"name":433,"path":62,"size":434,"width":435,"height":85},".jpg","https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fthumbnail_katsilas_twg_8646e54698.jpg","thumbnail_katsilas_twg_8646e54698","image\u002Fjpeg","thumbnail_katsilas_twg.jpg",6.24,130,"katsilas_twg_8646e54698",18.87,"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fkatsilas_twg_8646e54698.jpg","2020-12-30T15:28:08.271Z","2025-02-22T08:41:26.166Z","https:\u002F\u002Fmedia.workingal.com\u002Fpost_vacation_agenda_2_d23adf4047.webp",{"pagination":443},{"start":444,"limit":445,"total":446},0,5,71]