Office Ergonomics - Computer - user interface

Office Ergonomics - Computer - user interface

Answer the questions below and review the list. If the answer to any question is "no" this indicates a need for an ergonomic change to avoid the risk of repetitive stress in

jury. 

Document the intended change in the space below each finding or on

the back of this page. Contact EHS department in your office if you need assistance. When you have completed the checklist check with your supervisor or your EHS contact

Y/N

• Does your feet rest flaton the floor or a footrest?

• Y/N

• Are your knees bent at approximately a 90 degree angle?
• Y/N

• Does your chair support your lower back?
• Y/N 
• Is there about 2-3 inches between the frontof the seat pan and the back of your knees?
• Y/N
• Can you easily reach your work without interference from the arms of your chair?
• Y/N
• Are your arms and shoulders relaxed without interference from the arms of your chair?
• Y/N
• Are your shoulders relaxed and not elevated when you work on your keyboard?
• Y/N
• Are your arms resting at your sides rather than stretched out in front of you?
• Y/N
• Can you reach your mouse without rotating your arm outward or reaching to the side?
• Y/N
• Is your keyboard at approximately elbow level, with your forearms level and flat?
• Y/N
• When typing, are your wrists inline with your forearms and not bent upward or to the sides?
• Y/N
• Is the top of your computer screen at or just below eye level?
• Y/N
• Can you see detail comfortably on the screen without leaning forward?
• Y/N
• Are you able to read the entire screen comfortably without tilting your head up or down?
• Y/N
• Do you have an adjustable document holder for reference materials if you type from paper to the screen?
• Y/N
• If you spend more than an hour a day in combined computer and phone work, do you have a headset?
• Y/N
• Are all your input devices (mouse, tablet, etc.) at the same level as your keyboard?
• Y/N
• If you use an adding machine, is it close and easy to reach?
• Y/N
• Are your keyboard and monitor located on a centered line in front of you?
• Y/N
• Do you take short and frequent breaks throughout the day to reduce fatigue?
• Y/N
• Are you comfortable and free of pain while working?

TOP Twelve -12 Best Food Sources one must eat to build Lean Muscle:

TOP 12 Food Sources one must eat to build Lean Muscle:

Quinoa   

A comprehensive protein in addition to being a slow-digesting carb, quinoa has been linked with an increase in insulin-like growth factor levels, it is an  important factor related with lean muscle and strength gains.

Brown Rice

A slow-digesting whole grain that delivers longer-lasting energy throughout the day and during workouts.

Wheat Germ

Wheat germ is rich in zinc, iron, selenium, potassium, and B vitamins, high in fiber and protein, with a good amount of branched-chain amino acids (BCAAs), glutamine and arginine
.This makes wheat germ a great source of slow-digesting carbohydrates and a quality protein that's a perfect food before workouts.

Fruits such as :

Oranges

Another good fruit that can essentially help to boost muscle growth, strength and stamina, especially when eaten before workouts.

Apples

The precise polyphenols in apples help to surge muscle strength and prevent muscle fatigue, letting you to train harder for longer.
Other research also shows that these polyphenols can increase fat burning as well. That's why it's a good idea to make apples a pre-workout carb source.

Dairy Sources:

Milk (Organic)

Milk comprises both whey and casein and is rich in the amino acid glutamine. Organic milk has about 70% more omega-3 fatty acids than conventional milk.

Cottage Cheese

Rich in casein protein, cottage cheese is a great go-to protein source, especially before bed.
Casein protein is the slowest-digesting protein you can eat, so it prevents catabolism while you fast during the night.

Greek Yogurt

Like plain yogurt, Greek yogurt starts from the same source milk.
Greek yogurt, however, has more protein ( 20 grams per cup) and less carbs (9 grams per cup) than regular yogurt (16 grams protein and 16 grams carbs per cup). It's also a decent source of casein protein.

Beef 

Beef is significant for building lean muscle due to its protein content, cholesterol, zinc, B vitamins and iron content.
Beef from grass-fed cattle have much higher levels of conjugated linoleic acid (CLA) than conventionally raised cattle, which gives you a boost in shedding body fat and building lean muscle.

Cantaloupe ( Musk Melon)

Due to its relatively low fructose content, this melon is one of the few fruits that is actually a fast-digesting carb. That makes it a good carb to have first thing in the morning after a long night of fasting and one of the few good fruits to eat after workouts.

Eggs

Eggs are known as the flawless protein, but their capability to boost lean muscle and strength gains isn't due to just the protein alone. It gets a lot of help from the yolks, where the cholesterol is found.

Spinach

Spinach is a decent source of glutamine, the amino acid that is vital for lean muscle growth.

 

Five Foods- Must avoid to loose weight

 Five Foods- Must avoid to loose weight

Today I am going to share with ou 5- five foods that you should be avoiding and do not eat these 5 foods if your goals are to loose weight and if you still think you have been exercising and maintaining your diet and still there is no proper response and you don't get results that you were looking for


1) Health Biscuits: wheat Biscuits, Oat Biscuits all these are commercial products  and have lot of sugars and preservatives and there is no way that these can be healthy.

2) Muesli and Corn Flakes: these are promoted as healthy food, specially promoted for use by parents specially for Kids, instead use fruits, Parents think they are giving their kids something healthy but no.




3) Myonese , Ketchup : All these are prepared using all not so good for health Preservatives and emulsifiers
hence you can store for about 12 months - 24 months how ? please think over this do not use these.
imagine when you leave some tomatoes out for few days they get rotten and they same tomoto in ketchup can be stored for month - how is this possible due to artificial additives which are not good for health

4) Fresh Juices, Real Juices:  Any foods that are being preserved will be added by preservatives and emulsifier which are dangerous and promote fatty liver.

5) Brown bread: supposed to be made from Whole wheat but in some countries its not being made from
wheat and they are just adding  brown color to white bread to appear brown.

Diet for Women to gain healthy weight

Thank you for the response and views for my articles


Eating right and on right timing is important for you to gain healthy weight and eating multiple meals in a day is advisable may be with a 2 - 3 hour duration.

• Eat more calories than you burn.
• Eat nutrient-dense, calorie-rich food.
• Increase dietary healthy fat and fiber intake.

Being skinny is sign of fast metabolism.  So if you are a teenager or in your early twenties you are skinny just because you have a very fast metabolism and your body is using all the nutrients in body growth thus you need eat more in order to gain.

 Below I am sharing the Diet plan for Women who want to gain good and healthy muscle weight,

Please note consult your physician before implementing however I am sure this diet plan will support majority of you out there who are aspiring to gain weight.



Diet for Women to gain healthy weight or muscle

Meal 1

 Whole grain cereals with apple

-  4 egg whites 1 whole egg

Meal 2

- Protein shake

- Apple

- Nuts

Meal 3

- Chicken breast

- Brown rice or Pasta

Meal 4

- 4 Slice of Whole grain bread  
- 1 tea spoon peanut butter

- 3 Egg whites

Meal 5

- Protein drink with milk

- Large Banana

Meal 6

- Fish/tuna

- Broccali

- Large salad