Friday, 22 September 2017

Meet the Team: Accountant

In this week's edition of Meet the Team, we are talking to Victoria, our accountant!

What is your job title?
Accounts

What do you do every day at work?
Number crunch and paper shuffle

How long have you been with FFTO?
6 years wow!

What is your go-to breakfast?
I'm guilty of skipping breakfast and snacking - elevenses!

What do you do as soon as you get into work?
Breathe a sigh of relief and enjoy the peace for a second after the hectic school morning rush

What's your favourite fruit? (or fruit snack?)
Grapes if enjoyed out of sight of Harri (my son) ;)

Tea all day, or tea never?
Never, no hot drinks here!

Tell us one thing no one in the office knows about you (yet!)
I hate polystyrene - EKKKK

What is your party trick?
Not really much of a party trick - but I can drink at a ridiculously fast pace

If you were an animal, what animal would you be and why?
A cat so I can finally get some sleep!




Do you have any questions for Victoria? Let us know @office_fruit

Friday, 15 September 2017

What is a portion of fruit?

We all love to tuck into fruit, but when we are always told we need at least 5 portions of fruit and veg each day (the recommended amount is now 7!), it can be hard to know if we have eaten enough. Never fear! We have a handy portion guide, so you can make sure you're getting in your 5 (or 7!) a day, every day!

Roughly speaking, one portion of fruit is around 80g, but what does this mean when fruit is all different sizes!?

Small fruit
One portion is two or more small fruit, such as plums, satsumas, kiwis. You need 3 apricots for a portion; six lychees;  seven strawberries; or 14 cherries.

Medium fruit
One portion is one piece of fruit, such as apples, bananas, pears, oranges or nectarines.

Large fruit
One portion is half a grapefruit, one slice of papaya, one slice of melon, one large slice of pineapple or two slices of mango.

Dried fruit
A portion of dried fruit is around 30g, which is the same as one heaped tablespoon of raisins, currants or sultanas; one tablespoon of mixed fruit; two figs; three prunes; or one handful of dried banana chips.
However, be aware that dried fruit is high in sugar and so can be bad for your teeth, so eat in moderation along with fresh fruit.

Tinned or canned fruit
One portion is roughly the same as for fresh fruit, such as two pears of peach halves, 6 apricot halves etc. The canned fruit in natural juice is better, and healthier, than in syrup.

Bear in mind that one portion means on portion of that particular fruit - if you eat 10 apples, that does not mean you have eaten 10 portions of fruit. Make sure you have a wide variety of fruits (and vegetables) in your diet, to ensure you are getting all the vitamins and minerals you need!


Do you get in your 5 a day every day? Let us know @office_fruit

Friday, 8 September 2017

Look Good Feel Better

As a fruit delivery service, our ethos at Fruit For The Office is all about health and wellbeing. So when we heard about the Look Good Feel Better cancer support charity, we just had to let everyone know about this fantastic organisation. Every 2 minutes someone is diagnosed with cancer, and this disease is likely to touch everyone in some way during their lifetime. Since launching, LGFB has helped over 147,000 women and teenagers face to face across the UK. Their founder members include Boots UK Limited; Chanel; Elizabeth Arden; Estee Lauder; Loreal Paris; Procter & Gamble Uk; and Revlon International.

 So what's it all about?

Look Good Feel Better is the only international cancer support charity providing practical support for women and teenagers struggling with the visible side effects of cancer treatment.

As we can all imagine, finding out you have cancer is traumatic and daunting. The added stress of the appearance related side-effects can be demoralising and feel overwhelming. This can have serious consequences on self-esteem and confidence at a time when a positive attitude is vital.

The Look Good Feel Better free skincare and make-up Workshops and Masterclasses are held all over the UK for people undergoing treatment for any type of cancer. The two-hour sessions are led by trained beauty volunteers, who share tips and techniques to help with eyebrow and eyelash loss and changes to the skin.


Let's hear from a few people who used the charity:


"The whole experience was outstanding. It's not just about a bit of make-up, it's not vanity - it's about control. It gives women the strength to fight this horrible disease." Fiona, LGFB Beneficiary

"I had such a lovely time filled with hope and laughter. The beautiful good bag was just overwhelming! I hope the beauty brands realise the effect their donations have." Audrey, LGFB Beneficiary

"Being able to use my skills in such an amazingly positive way is priceless." Suzie, LGFB Beauty Volunteer


So what's the history of Look Good Feel Better in the UK?

LGFB has been working in the UK for 23 years, starting in 1994 when their first Workshop was hosted in the CancerKin Centre in the Royal Free Hospital, London, in 1994. Their aim is to great increase women's confidence and self-esteem, at what is an extremely difficult and emotional time in their lives.

Their free skincare and make-up Workshops are held in 96 hospitals and cancer care centres across the UK, and they held more than 300 Masterclasses in 2016. In 2001 they launched Teenage Workshops, helping younger people deal with the effects of the disease.

The award-winning #Warpaint4Life advertising campaign was created pro-bono by some of the industry's top creatives when the charity launched 23 years ago, and has appeared on donated space in shopping centres, billboards, magazines, and newspapers.

In 2009 they launched The LGFB Confidence Kit - an extensive self-help DVD and 48-page booklet designed to offer our support to people in their own homes. 

And it's proven to work - 97% of respondents to a survey of 2000 contact said they felt more confident after attending a LGFB Workshop and this remained at 96% three months later. 

And the most amazing thing of all? The LGFB service is available in 26 countries worldwide, and to date they have helped collective over 1.8 million people. With your help, they can help many, many more. 


So what would they like from you? 

Look Good Feel Better wants to raise awareness of their service, so more women and teenagers get the benefit of this impressive service, which helps thousands of cancer sufferers in the UK alone. Without donations their fantastic work would not be possible. If you would like to donate, you can do so here, and you can even get involved to help them with fundraising events. Just £50 funds a place for a patient at a LGFB Workshop, so why not donate today?

Contact the LGFB team on the below social media channels:

or contact us @office_fruit

Friday, 1 September 2017

How to be a morning person

We always hear that the morning is the best time to be productive, but for those of us that are night owls that can be difficult! So what can we do to become a morning person, to make sure we're getting the most of our day?

Set one alarm & ignore the snooze button!
We've all been there - the alarm goes off at 7, and we press the snooze button 4 or 5 times before we realise that we've run out of time and now we *have* to get up. This means that we're then rushing around, and don't get as much done before we need to head off as we had planned. Or, you set 10 alarms, each to go off 5 minutes after the other. Set one alarm, and get out of bed as soon as it goes off!

Skip phone time before getting up
It's very tempting to read through your phone like the newspaper before getting out of bed, but this delays the inevitable, and will make it harder to get up.

Set up coffee the night before
If you need that caffeine fix before you can even think about being productive, get ahead of yourself and set up your coffee the night before. If you have a machine that you can put on timer, set it for half an hour before your alarm is due to go off, so you can wake up to the smell of brewing coffee! Heaven!

If you're a tea person, set up your mug and tea bag the night before, so you can just boil the kettle and go.

Make a meal of breakfast
Make time to have breakfast sitting down, rather than running out the door eating a bagel. Giving yourself time to sit and enjoy your breakfast will make your morning feel more relaxed, and will ease you into the day.

Set clothes out night before
We've all had that horrible rush where you either don't know what to wear, or what you want to wear isn't quite dry yet. Our favourite top is nowhere to be seen, and why can't you find those shoes? By organising your clothes the night before, these issues can be sorted out when you're in a better frame of mind, and with more time.

Make your bed
By making your bed as soon as you get out of it, you're signalling to your brain that it's no longer bedtime.

Exercise
Try to do some form of exercise when you get up, even if it's some gentle yoga. Moving your body will feel great, and will get those endorphins moving.

Never start work day in pyjamas
If you work from home, get changed before you sit down at your desk. This will mentally prepare you for work, and will help your mind distinguish between sleep time and work time!

Go to bed on time
This is a big one - morning people tend to go to bed at sensible hours so they feel refreshed and ready for the next day. Try to aim for 8 hours sleep, so if you know you need to be up at 7am, try to be in bed by 11pm. You will reap the benefits of getting a full night's sleep!





Are you a morning person? Let us know @office_fruit

Friday, 25 August 2017

Profile On: Banana

Today in our "Profile On" series we focus on the age-old banana! On average we eat 10kg of bananas per year, each! That's a whole lot of bananas! Find out more about this popular fruit...

What is it?
While bananas are botanically a berry, they are classed as a fruit as they contain the seeds of a plant, although since they have been commercially grown, the plants are sterile, and the seeds have been reduced to little specs. In the UK we eat the soft, sweet dessert bananas, however there are cooking bananas, known as plantains.

What does it look like?
The banana is curved, with a yellow peel, and a white flesh inside.

Other names?
The Latin name is Musa Sapientum, which translates as "fruit of the wise man" The word "banana "comes the Arabic word "banan" meaning finger, and a bunch of bananas is known as a hand!

Where's it from?
A banana tree is not actually a tree -it's the world's largest herb! They are grown in tropical areas like Africa, Latin America, the Caribbean, and the Pacific. Only around 15 to 20% of all bananas are exported to the global market. The bananas we eat in the UK normally come from Latin American and West Africa,.

When is it available?
All year round.

How do I eat it?
Bananas are best when they are bright yellow - green bananas are unripe, and may cause a bad stomach. If there is a little bit of green at the top the banana is fine to eat. If the banana has a lot of brown spots, it is very overripe, so it is best for baking or for smoothies. To get to the flesh you need to peel the skin away - most people do it from the large stem at the top, but did you know you can also do it from the black end?

What does it taste like?
It has a texture like mango, but it is not as slimy. The flavour is subdued, not strong, but sweet. Bananas with spots have the strongest flavour as they are very ripe.

What are the health benefits?

The skin has multiple benefits. They can help with splinters as it loosens the foreign fragments in skin and helps heel the wound. You can rub it on your skin to remove ink stains or soothe insect bites.
Bananas are low in calories - around 100 calories for a medium banana, and have little to no fat, sodium or cholesterol. They are a good source of vitamin C,potassium, fibre and vitamin b6. They make great snacks before or after workouts, as they release energy within 30 minutes, which means you're good to go!


Have any fun facts about bananas? Let us know @office_fruit!

Friday, 18 August 2017

Exercise For The Office

If you work in an office, chances are you'll be sat at your day for a large amount of your 9-5. It can be hard get in your exercise when you're busy, but how about fitting some desk exercises into your daily routine? You'll never have to use the "to busy to exercise" excuse again! Exercising throughout the day can help boost your productivity, and help reduce any aches and pains you may get throughout the day.

  1. Stretch! Make sure you stretch out your legs (under your desk if necessary) and your arms up and to the side regularly, to ensure proper blood flow to your limbs. Stretch your neck by touching your ear to your shoulder, holding, and then repeating on the other side. Also try a chest opener, by stretch your arms backwards. This will help prevent back pain.
  2. To work your core and arms, sit in your chair with your legs crossed and your feet on the seat. Place your hands on the armrests, such in your belly and raise yourself a few inches above the seat using your core, muscles and hands. Hold for 10 to 20 seconds. Rest for 30 seconds. Repeat 5 times.
  3. For lower-body strength, sit in your chair, and extend one leg out straight in front of you. Hold for 2 seconds. Then raise it up as high as you can, and hold for 2 seconds. Repeat with each leg 15 times.
  4. Speedily tap your toes on the floor under your desk. Do this for 15 seconds, rest for 15, and repeat 5 times.
  5. This is an easy one - take the stairs rather than the lift!
  6. If you're feeling brave, jog in place!
  7. Take a stroll when you want a break. Make a point of going to the kitchen, to catching up with a colleague, to get you out your chair and moving around!
  8. Simply standing instead of sitting will increase the amount of calories you're burning, so why not try out standing meetings, or if you can, have a standing desk?
  9. While waiting at the printer (or copier), do calf raises to get your legs working. Raise up onto your toes, pause, and then lower slowly back done. Repeat for 3 sets of 12-15 reps, or until the printer is done!
  10. This is a sneaky one, and you can do it whenever you wish. To tone your glutes, squeeze your buttocks, hold for 5-10 seconds, then release. Keep going until you're fatigued! 

Top tip!
Sitting in your chair correctly is as important as moving and getting exercise. Make sure your chair provides enough support for your body. Adjust the height so you are in a 90-90-90 position. Your feet should be flat on the floor on a foot rest, and your knees and hips should be bent at a 90 degree angle. Keep your lower spine flat against the back of the chair so you maintain proper curvature. This will help keep the rest of your back and neck upright so you do not hunch forward, which can help prevent spasms in the back and neck which lead to headaches.



Do you exercise in your office? Have any tips? Let us know @office_fruit! 

Friday, 11 August 2017

How to Spice Up Your Salad!

When we're trying to lead a healthy lifestyle, a salad for lunch seems the perfect thing. Using our salad bowl as your base, what can you do to personalise it to your taste buds to spice up your lunchtime?

You start off with a salad pot, available on our site here.
This includes a mix of cherry tomatoes, green leaf, lollo rosso, radiccio, red and yellow peppers and red onions.

From there you can add a variety of things to get your juices flowing. Why not add strawberries for a sweet twist, or even apples for crunch? We've even been known to sprinkle in some crushed cashews for a protein kick! Walnuts can also be added to introduce a different texture. You can grab all these items from your fruit delivery!



Our salad bowls are £1.80 for 180g.

What's your favourite way to spice up a salad? Let us know @office_fruit!

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