5 Healthy Snacks You Can Prepare at Home for Work

Fordham Institute Inc. • August 30, 2024

Maintaining a healthy diet can be challenging when you're constantly on the go, especially when you're at work. It’s all too easy to reach for sugary snacks or vending machine options that provide a quick energy boost but lack nutritional value. To help you stay on track with your health goals, here are five easy, nutritious snacks that you can prepare at home and take with you to work. These snacks are not only delicious but also packed with nutrients to keep you fueled throughout your busy day.

1. Homemade Trail Mix

Trail mix is a perfect snack that combines protein, healthy fats, and carbs to keep you satisfied and energized. Making your own trail mix allows you to control the ingredients and avoid added sugars and unhealthy fats found in many store-bought versions.

Ingredients:

  • Nuts (almonds, walnuts, cashews)
  • Seeds (pumpkin seeds, sunflower seeds)
  • Dried fruits (raisins, cranberries, apricots)
  • Dark chocolate chips or cacao nibs (for a touch of sweetness)
  • Whole grain cereal or granola

How to Prepare: Mix all the ingredients in a bowl and store in an airtight container or individual portion-sized bags for a convenient grab-and-go snack. Customize it to your taste preferences and nutritional needs.


2. Veggie Sticks with Hummus

Vegetables paired with hummus are a nutrient-dense snack that provides fiber, vitamins, and healthy fats. This combination is not only refreshing and satisfying but also easy to prepare.

Ingredients:

  • Fresh veggies (carrot sticks, cucumber slices, bell pepper strips, celery sticks)
  • Homemade or store-bought hummus

How to Prepare: Wash and cut the veggies into sticks or slices. Store them in a container or reusable bag. Pair with a small portion of hummus in a separate container. This snack is crunchy, tasty, and rich in essential nutrients.


3. Greek Yogurt Parfait

A Greek yogurt parfait is a delicious and protein-packed snack that’s perfect for satisfying your mid-day cravings. It’s easy to prepare and can be customized with your favorite fruits and toppings.

Ingredients:

  • Plain Greek yogurt
  • Fresh or frozen berries (blueberries, strawberries, raspberries)
  • Honey or maple syrup (optional, for a touch of sweetness)
  • Nuts or seeds (chia seeds, flax seeds, sliced almonds)
  • Granola

How to Prepare: Layer Greek yogurt, berries, and nuts or seeds in a small jar or container. Top with a drizzle of honey or maple syrup if you like a bit of sweetness, and add granola just before eating to keep it crunchy. This snack is rich in protein and antioxidants, perfect for a healthy pick-me-up.


4. Overnight Oats

Overnight oats are a great make-ahead snack that you can prepare the night before and grab on your way out the door. They are customizable and can be packed with nutrients to keep you full and focused.

Ingredients:

  • Rolled oats
  • Milk or a non-dairy alternative (almond milk, oat milk)
  • Chia seeds or flax seeds
  • Fruit (bananas, berries, apples)
  • Nut butter (peanut butter, almond butter)
  • Cinnamon or vanilla extract for extra flavor

How to Prepare: In a mason jar or container, combine oats, milk, chia seeds, and a dash of cinnamon or vanilla extract. Top with sliced fruit and a dollop of nut butter. Cover and refrigerate overnight. The oats will soften, and the flavors will meld together, creating a delicious, ready-to-eat snack.


5. Energy Bites

Energy bites are a perfect snack for a quick boost of energy. They are easy to make, don’t require any baking, and are packed with protein, fiber, and healthy fats.

Ingredients:

  • Rolled oats
  • Nut butter (peanut butter, almond butter)
  • Honey or maple syrup
  • Flax seeds or chia seeds
  • Mini chocolate chips or dried fruit
  • Unsweetened shredded coconut (optional)

How to Prepare: Mix all the ingredients in a bowl until well combined. Roll the mixture into small bite-sized balls and refrigerate until firm. Store them in an airtight container in the fridge, and you’ll have a convenient snack ready whenever you need it.


Preparing healthy snacks at home doesn’t have to be time-consuming or complicated. With these five easy and delicious options, you can ensure that you have nutritious snacks on hand to keep you energized and focused throughout your workday. By planning ahead and choosing wholesome ingredients, you can maintain your healthy eating habits and resist the temptation of unhealthy snacks. Try incorporating these snacks into your routine, and enjoy the benefits of eating well, even on the busiest of days!

Simple Stretching: Caring for Your Body After a Long Shift

By Fordham Institute Inc. • July 29, 2025
Caregiving takes strength—not just emotionally, but physically too. Whether you're assisting with mobility, standing for long periods, or moving equipment, your body is constantly working. As a Home Health Aide (HHA) or Certified Nursing Assistant (CNA), taking care of your own physical health is just as important as caring for your clients. At Fordham Institute Inc., we encourage our students and graduates to build wellness into their routines. One of the simplest and most effective ways? Stretching. Even a few minutes a day can ease tension, prevent soreness, and help you feel refreshed for your next shift. Why Stretching Matters for Caregivers Reduces muscle fatigue and soreness Improves posture (especially important if you're on your feet all day) Increases flexibility and mobility Helps prevent workplace injuries Gives you a mental reset and stress relief You don’t need a gym or fancy equipment—just a quiet space and a few minutes. Easy Stretches to Try After Work (Always listen to your body. If something hurts, ease up or stop.) 1. Neck & Shoulder Roll Release tension from looking down or carrying items. Gently roll your shoulders backward 5 times, then forward. Drop your chin to your chest and slowly roll your head side to side. 2. Upper Back Stretch Perfect after long hours of standing. Clasp your hands in front of you, round your shoulders, and push forward. Feel the stretch between your shoulder blades. Hold for 20 seconds. 3. Standing Hamstring Stretch Eases tightness in the legs. Place one foot forward with the heel on the ground, toes up. Lean slightly forward from the hips (not your back) until you feel the stretch. Switch sides. 4. Calf Stretch Helps if you’ve been walking or lifting all day. Stand facing a wall. Step one foot back, heel flat on the floor. Bend the front knee and press into the wall until you feel a stretch in the back leg. 5. Foot Roll (Bonus Tip) Use a tennis ball or water bottle to roll under your feet. Great for tired arches and keeping foot muscles healthy. Tips to Make It a Habit Stretch right after your shift or shower Set a phone reminder Keep a yoga mat or towel nearby Even 5 minutes makes a difference! Your Body Deserves Care Too As an HHA or CNA, you're constantly giving—lifting others, standing strong, and walking many steps in a day. Stretching is a small act of self-care that helps you stay well and strong for the important work you do. 🌐 Visit www.FordhamInstitute.com to explore upcoming HHA and CNA training classes.  Because when you feel good, you care better—and that starts with caring for yourself.

What to Do When You Feel Burnt Out as a CNA or HHA

By Fordham Institute Inc. • July 28, 2025
Caregiving is powerful work—but let’s be honest, it can also be exhausting. Whether you’re a Certified Nursing Assistant (CNA) or Home Health Aide (HHA), the long hours, emotional energy, and constant responsibilities can sometimes lead to burnout. It’s more common than you think—and nothing to be ashamed of. At Fordham Institute Inc., we believe in supporting the whole caregiver, not just the professional. If you’re feeling drained, here’s how to recognize burnout and take steps to reset before it overwhelms you. 1. Recognize the Signs Early Burnout isn’t just “feeling tired.” Some early red flags include: Constant fatigue, even after resting Dreading your shift Feeling emotionally numb or irritated Loss of motivation or focus Physical symptoms like headaches or stomach issues If this sounds familiar, your body and mind are asking for a pause—not a breakdown. 2. Take a Self-Check Moment Ask yourself: When was the last time I did something just for me? Am I saying yes too often when I want to say no? Do I feel supported—or stretched too thin? Self-awareness is the first step to self-care. 3. Find Micro-Moments to Reset You may not have time for a full day off, but even small breaks matter: Step outside for 3 minutes and breathe Listen to a calming song on the way to work Journal a few sentences before bed Enjoy your meal without distractions Burnout grows in silence. Rest grows in moments. 4. Talk to Someone You don’t have to hold it all in. Speak to a trusted coworker, friend, or counselor. Just sharing what you’re feeling can release pressure and remind you that you’re not alone. You can be strong and still need support. Both can be true. 5. Reconnect With Your “Why” When burnout creeps in, remind yourself why you started. Maybe it was to help others, create a better future, or build confidence. Reconnecting with your purpose can help reignite your passion—even if it’s just a flicker at first. 6. Know That It’s Okay to Take Breaks Breaks aren’t a luxury—they’re necessary. Whether it’s a day off, a nap, or a quiet evening without answering your phone, allow yourself to rest. You don’t have to earn it. You need it. You Deserve to Feel Good Too Caregiving is a profession of heart, but your heart needs care too. If you're feeling burnt out, it's not weakness—it's a signal that you're human. And at Fordham Institute Inc., we stand behind every HHA and CNA who gives so much of themselves each day. 📞 If you're looking to begin or refresh your caregiving journey, call 718-480-1804 You give care. You deserve care. Never forget that.

Morning Routines That Set Caregivers Up for Success

By Fordham Institute Inc. • July 24, 2025
As a Home Health Aide (HHA) or Certified Nursing Assistant (CNA), your day starts early—and often moves fast. You’re responsible for others’ well-being, safety, and comfort. But before you step into that important role, it’s just as important to take care of yourself. At Fordham Institute Inc., we believe that how you start your morning can shape how the rest of your day unfolds. Even if you only have 15 minutes before your shift, you can create a routine that sets the tone for a calm, confident, and productive day. 1. Wake Up 15 Minutes Earlier (Just for You) Even if you already wake up early, giving yourself just 15 quiet minutes—before the rush—can make a big difference. Use this time for something grounding: Stretching Deep breathing Listening to music Saying a quick affirmation (“Today, I am calm and capable.”) Starting your day in peace helps you carry that peace into someone else’s. 2. Hydrate Before You Caffeinate Before you reach for your coffee or tea, drink a glass of water. Overnight, your body becomes dehydrated, and water helps wake up your brain, improve digestion, and boost your energy naturally. Tip: Add lemon or cucumber slices for a refreshing boost! 3. Eat Something Nourishing Long shifts require fuel. You don’t need a fancy breakfast—just something that gives you lasting energy and avoids sugar crashes. Try: A boiled egg and whole grain toast Oatmeal with fruit Greek yogurt with nuts Even a quick smoothie can give you the nutrients your body needs to take care of others. 4. Pack Smart the Night Before If you’re rushing in the morning, it’s easy to forget things. Pack your work bag at night with: ID badge and keys Reusable water bottle Healthy snacks Hand lotion or sanitizer Comfortable shoes (if not already worn) Having everything ready saves you time and stress. 5. Set an Intention for the Day Before heading out, take a deep breath and choose a thought to carry with you: “I will do my best today.” “My work matters.” “I am calm, prepared, and present.” This mental reset helps you walk into your shift with purpose and confidence. A Strong Morning Makes a Stronger You You take care of others all day long—but your well-being matters too. By creating a morning routine that centers you, you’ll find yourself feeling more balanced, less rushed, and better equipped to give the care your clients deserve. 📞 Ready to start your caregiving journey with confidence? Call 718-480-1804 to learn more about our HHA and CNA classes. Because when caregivers feel strong, supported, and centered—everyone benefits.