#health

Generate a healthy weekly meal prep plan. Criteria: under 500 calories/meal, high protein, 2 hours prep time total. Menu: Breakfast (Overnight oats), Lunch (Quinoa salad jars), Dinner (Sheet pan chicken & veg). Shopping list categorized by aisle. Recipes for sauces to add variety.

Create a 16-week marathon training plan for a beginner. Structure: 1. Base building phase (Weeks 1-4). 2. Increasing mileage (Weeks 5-10). 3. Peak week (Week 12). 4. Tapering phase (Weeks 13-16). 5. Cross-training days (Yoga/Swimming). 6. Nutrition strategy for long runs (Carb loading). 7. Rest and recovery protocols. 8. Race day gear checklist.

Optimize sleep quality for better health and performance. Protocol: 1. Consistent sleep schedule (same bedtime/wake time). 2. 7-9 hours target. 3. Cool room (65-68°F). 4. Complete darkness (blackout curtains, eye mask). 5. No screens 1 hour before bed (blue light). 6. Limit caffeine after 2pm. 7. No alcohol 3 hours before sleep. 8. Wind-down routine (reading, stretching). Track with Oura Ring, Whoop. Morning sunlight exposure. Magnesium supplement. White noise if needed. Sleep is foundation for productivity, mood, health.

Meal prep for the week to save time and eat healthier. Routine: 1. Plan meals (breakfast, lunch, dinner for 5 days). 2. Create grocery list by category. 3. Shop once on Sunday. 4. Batch cook proteins (grill chicken, bake salmon). 5. Prep vegetables (wash, chop, portion). 6. Cook grains (rice, quinoa). 7. Portion into containers. Use glass containers (microwave-safe). Label with dates. Freeze extras. Theme days (Meatless Monday, Taco Tuesday). Saves 5+ hours per week. Reduces food waste. Healthier choices when hungry. Apps: Mealime, Prepear.

Set up ergonomic workspace to prevent pain and boost productivity. Setup: 1. Monitor at eye level, arm's length away. 2. Chair height: feet flat, knees 90°. 3. Keyboard/mouse: elbows 90°, wrists neutral. 4. Lumbar support for lower back. 5. Standing desk option (alternate sitting/standing). 6. Good lighting (reduce glare). 7. Take breaks every 50 minutes (20-20-20 rule: every 20 min, look 20 feet away for 20 sec). Invest in quality chair. Use laptop stand + external keyboard. Prevent repetitive strain injuries. Productivity increases with comfort.