WhatsApp encryption explained: What is encryption?

Encryption is the scrambling of messages from the sender on their journey to the recipient, largely to discourage the interception and reading of those messages by other parties.

This concept dates back thousands of years to coded written message sending, but now, modern forms of communication can be encrypted automatically with complex coding.

 

Thanks to the smartphone revolution, we now send and receive an awful lot more data between devices. All this data, be it voice calls, text messages or mobile data, is managed by whichever service provider whose service you are using. Whether or not this data is encrypted varies depending on the policy of the company providing the service.

 

For example, voice calls and text messages are handled by your mobile operator. This operator also provides your 3G or 4G connection to the Internet on your smartphone, but they don’t encrypt all the services you use.

 

If you tend to message via WhatsApp rather than text message, your mobile operator is not responsible for encrypting that WhatsApp data – it merely provides you with your connection to the wider Internet, the connection that allows apps such as WhatsApp, Facebook and Twitter to send messages all over the world.

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WhatsApp encrypting:Here are things you need to know

1) The App
The end-to-end encryption is available when you and the people you message are using the latest versions of the app. That means you BOTH need to have updated the app.

2) It happens automatically
You won't need to turn on any settings or set up 'secret chats'. So long as you've completed the above, this should all happen automatically.

3) It's not just messages
It won't only secure your messages. Videos, photos even calls and group chats sent over Whatsapp will get the end-to-end encyrption to ensure third parties can't listen in.

4) No Storage
To add to the privacy level, WhatsApp has said it won't store your messages on its servers once they are delivered. Because of end-to-end encryption WhatsApp and third parties can't read them anyway.

5) Every message has a lock
Your messages are secured with their very own unique lock and key. But what does this mean? Basically that only you and the person you're sending the message to have the special key needed to unlock the message and read it.

6) Double-check
You may have already seen this message pop up:

This is because WhatsApp lets you check whether the calls you make and messages you send are indeed end-to-end encrypted. Simply look for the indicator in contact info or group info.

7) Why did they do it
So the question begs, why did Whatsapp go down this route? The Facebook-owned mobile application with one billion users worldwide made the announcement following weeks of intense debate over efforts by US authorities to compel Apple to help break into an encrypted iPhone.

8) The move has been criticised
Not everyone is happy with Whatsapp encryption. It has unleashed criticism in law enforcement circles claiming this creates "warrant-proof" spaces for criminals and others. US Congress is expected to consider legislation which would require technology firms to retain "keys" that could retrieve data in a criminal investigation, with a court order. Similar measures are under consideration in Britain and France.

9) But others welcomed it

A broad coalition of technology companies and activists have argued against any encryption rules that would allow "special access" for law enforcement, claiming these would be vulnerabilities that could be exploited by hackers or repressive governments. Tanya O'Carroll of Amnesty International welcomed the move, calling it "a major boost for people's ability to express themselves and communicate without fear."

How WhatsApp encryption will affect you

 

Here is how it will affect you:

 

Messages

Nobody (not even WhatsApp) will be able to access your messages. If you lose your phone, WhatsApp doesn’t store your messages on their servers.

 

Privacy

Your calls, photos and videos are free from prying eyes. This means that while no-one can see your messages, you should still be aware that malicious third party apps that can record audio and screen shots can lift your data from your phone.

WhatsApp has enabled a security setting which allows you to receive notifications when a contact’s security code has changed, but it’s turned off by default.

 

Migration

You can still move your account to a new phone or new number, but for a number, you have to ensure that it’s changed on your old phone.

 

Backup

Because of the new policy, backups of your messages will be directed to your Google Drive account over Wi-Fi by default. You can also manually backup your data.

 

Sharing chats

You can still send chats via email and but be aware that the emailed chat is saved in plain text, making it vulnerable to criminals.

 

Photos and video

Despite the encryption, WhatsApp images and video will still show up in your phone’s galleries. You can hide them on some phones by using the show/hide albums button. You can also use a File Explorer and create a .nomedia file in the WhatsApp images folder on your phone to hide them.

 

WhatsAppencryption explained: What is encryption?

 

Encryption is the scrambling of messages from the sender on their journey to the recipient, largely to discourage the interception and reading of those messages by other parties.

This concept dates back thousands of years to coded written message sending, but now, modern forms of communication can be encrypted automatically with complex coding.

 

Thanks to the smartphone revolution, we now send and receive an awful lot more data between devices. All this data, be it voice calls, text messages or mobile data, is managed by whichever service provider whose service you are using. Whether or not this data is encrypted varies depending on the policy of the company providing the service.

 

For example, voice calls and text messages are handled by your mobile operator. This operator also provides your 3G or 4G connection to the Internet on your smartphone, but they don’t encrypt all the services you use.

 

If you tend to message via WhatsApp rather than text message, your mobile operator is not responsible for encrypting that WhatsApp data – it merely provides you with your connection to the wider Internet, the connection that allows apps such as WhatsApp, Facebook and Twitter to send messages all over the world. 

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How does WhatsApp end-to-end encryption work?

WhatsApp encrypting messages ‘end-to-end’ is a big deal because it means that the company itself has decided to run a system in which even it cannot intercept and read messages sent on its own platform. 

When you send a message, it can only be ‘unlocked’ by the intended recipient, thanks to a very complex code that took WhatsApp several years to develop. It’s no mean feat to achieve, particularly given that 1 billion people use the service. 

This differs to many messaging apps, which only encrypt messages between you and them. This means that your messages are stored on the services servers, usually not permanently, so hypothetically could be accessed and read.

Why has WhatsApp introduced end-to-end encryption? 

Now that WhatsApp has end-to-end encryption, it means that they and no party – governments, police, hackers, other users – can intercept and read your messages.

WhatsApp has done this because as a company they believe in your right to have private conversations when you use their service. 

Why is end-to-end encryption important? 

The reason the decision is getting a lot of attention is because of high profile cases in which communications service providers like Facebook are put upon by authorities to release sensitive personal data.

A high profile case is the FBI asking Apple to unlock an iPhone 5C that was used by one of the San Bernardino shooters, a move which Apple refused, underlining the integral values many large communications companies hold when it comes to personal data, security and encryption.

Does every app have end-to-end encryption?

The short answer is no – but also this is not something to be alarmed about.

WhatsApp’s decision is one of the first of its kind, and is particularly interesting because traditionally smartphone messaging services have played down the importance of security.

Facebook Messenger only encrypts messages between your device and their servers. This means, by law, Facebook could be obliged to divulge private messages. The same applies to Instagram, which Facebook owns, though interestingly, it also owns WhatsApp.

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How to Meditate:Important Tips

Meditation can help combat stress, fosters physical health, helps with chronic pain, can make you sleep better, feel happier, be more peaceful, as well as be more present.
 
Meditation is essentially relaxation time, so it should be done entirely at your convenience. So, after the meditation you do right now, for the subsiquent meditations, choose a time when you know you are not likely to be disturbed and are free to relax and enjoy.

The hours of sunrise and sunset, while nature transitions between day and night, are also ideal for the practice..

Here are some simple tips on how to meditate.

1. Posture

Whether you sit on a chair or cross-legged on the floor, make sure that your spine is upright with head up. If you are slumped your mind will drift. Mind and body are intertwined. If your body is well-balanced, your mind will also be in balance. To straighten up, imagine that your head is touching the sky.

2. Eyes

Try and keep you eyes open. Open eyes allow you to be more present. Just lower your eyes and let your gaze be soft. If you close your eyes you will be more likely to drift away on thoughts and stories. However, it’s important to do what is comfortable for you. Some people find closing their eyes much more effective. It’s good to experiment and see what feels best for you.

2. Focus

In ordinary consciousness we are hardly ever present. For example, sometimes we drive the car on autopilot while being preoccupied with thoughts. Suddenly we arrive at our destination and don’t remember anything about the drive!

So, meditation is a wonderful way of waking up to our life. Otherwise we miss most of our experiences because we are somewhere else in our mind! Let’s take a look at what focus is. In ordinary life, we tend to equate focus with concentration. That’s like using the mind like a concentrated beam of light. But in meditation, that kind of mind isn’t helpful. It’s too sharp and edgy. To focus in meditation means to pay soft attention to whatever you place in the centre of awareness. I suggest using the breath as a focus. It’s like a natural door that connects ‘inside’ and ‘outside’. Zen Master Toni Packer says:

Attention comes from nowhere. It has no cause. It belongs to no one

3. The breath

Paying attention to the breath is a great way to anchor yourself in the present moment.
Notice your breath streaming in and out. There’s no need to regulate the breath – just let it be natural.

4. Counting you breath

If you are having difficulties settling, you can try counting the breath – which is an ancient meditation practice. On your outbreath, silently count “one”, then “two”, and up to “four”. Then return to “one”. Whenever you notice your thoughts have strayed far away or you find yourself counting “thirty-three”, simply return to “one”. In this way, “one” is like coming home to the present moment. It’s good to return without a backward glance.

5. Thoughts

When you notice thoughts, gently let them go by returning yous focus to the breath. Don’t try to stop thoughts; this will just make you feel agitated. Imagine that they are unwelcome visitors at your door: acknowledge their presence and politely ask them to leave. Then shine the soft light of your attention on your breath.

6. Emotions

It’s difficult to settle into meditation if you are struggling with strong emotions. This is because some emotions tend to breed stories in the mind. Especially anger, shame and fear create stories that repeat over and over in the mind. Anger and shame make us keep looking at past events of the past. Fear looks at the future with stories that start with, “What if…”
The way to deal with strong emotions in meditation is to focus on the body feelings that accompany the emotion. For example, this could be the tight band of fear around the chest or the hot roiling of anger in the belly. Let go of the stories and refocus on your body. In this way you are honouring your emotions but not becoming entangled in stories.

7. Silence

Silence is healing. I know that there are is a lot of ‘meditation music’ around, but nothing beats simple silence. Otherwise the music or sounds on the tape just drown out the chatter in your mind. When we sit in silence we actually get to experience what our mind is doing. There is steadiness and calmness that comes from sitting in silence. In time outer and inner silence meet and you come to rest in the moment.

8. Length

Start with 10 minutes and only sit longer if you feel the length is too short. Don’t force yourself to meditate longer if you are not ready to do that. In time you might like to extend your meditation to 25 minutes. That’s a length that allows you to settle your mind without causing too much stress on your body. Most importantly, shrug off any ‘shoulds’. Some people enjoy sitting for an hour at a time. Others find that they can’t sit longer than 10 minutes. Do what feels right for you!

9. Place

It’s lovely to create a special place to sit. You can even make a shrine or an altar that you can face when you sit in meditation. You might like to place a candle on your altar and objects that have meaning to you. It’s lovely to find objects for your altar as you walk. Maybe you find stones, or seashells, or flowers that speak to you.

10. Enjoyment

Most of all, it’s important to enjoy meditation. You might like to try sitting with a hint of a smile. Be kind to yourself. Start sitting just a little each day.

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Best Cloud Storage Services to Safe and Secure Your Data

Cloud storage let you access your photos, videos, documents and other important information anywhere and anytime, and also keep your data safe and secure from local hardware damages or other form of data losses you may encounter and to protect your digital data cloud storage services provides free online storage where you can easily store and share your personal files.

Cloud storage provides an easy solution to email attachments where you can just share a file or folder link with access level rather than attaching the files, you can collaborate in a group to share work, view, edit and upload files and share thoughts on group projects.

Cloud storage becoming more and more popular day by day because of safe, secure and reliable anywhere access of files, photos, videos and important documents and lots of sharing options which is a another plus point to any cloud storage.

And, to keep in view all these features we have reviewed and listed the top 5 best free cloud services for you.

  

Google Drive

Google Drive offers you a decent deal of pay as you grow and you get 15 GB of free storage. You’ll have to pay additional fee if use more than 15 GB free storage. In an easy to use interface you can even directly drag or upload folder from your local storage using Chrome browser or installing a Java-Based Folder Upload applet to upload folders from any other browser.

Installing Google Drive for PC or MAC let you easily sync files shared in your My Drive folder. Anything you edit, modify, add or remove will be reflected in your Google Drive account and vice versa.

You can change sharing settings to allow your friends and colleagues to access your uploaded files and  you can also have the option to share your files with whom you want to share with choice of access level you set by which you can share documents with your friends and colleagues without sending email attachments.

You can make any file, document or folder private, share with a link, make it public on web and set access level to any group or individual you want.

FREE STORAGE: 15 GB

FEATURES: Pay as you use in addition to free storage, Upload folders, Google Drive for MAC/PC, Auto sync, File sharing with access level, Share files with a link or make It public on Web

Dropbox

Dropbox is one of the largest cloud storage providers and offers great list of services and features.

Though there’re endless opportunities of features a cloud storage could provide but not all can be provided with the start and Dropbox still offers great list of features a cloud storage should offer. Dropbox offers 2 GB free storage which you can increase upto 16 GB with their referral program.

Dropbox works on almost all platforms; Windows, MAC, Android, iPhone, Blackberry, Linux so, it let you access your files on device you’re accessible to anywhere anytime. Auto sync feature make it feel like the whole system is just one drive whether you have a connection on not you can access files anytime becauseDropbox updates only changes to files rather than transferring the whole thing.

Inviting and sharing with friends and colleagues is the common feature in all cloud storage services and Dropbox also let you invite people to folder, share link and create photo galleries viewable to anyone you choose.

And, if by chance you accidently deleted any file or folder then you can restore your data within a month you have deleted that, because Dropbox keeps one month history of you work.

FREE STORAGE: 2 GB (initially)

FEATURES: Increase free storage upto 16 GB, Auto sync, Work offline, Folder invite, Social sharing, Backup deleted files within a month

Apple iCloud

iCloud is the cloud service provided by Apple which works with MAC, iOS devices as well as PCs. iCloud is more than just a cloud storage, you can auto sync music, pictures, contacts and other files from your MAC and iOS devices using iTunes Match.

If you’re a music lover then iCloud offers you to store and stream music right from iCloud, you can store your entire collection of photos and music in iCloud and it acts as media server for your iOS devices.

iCloud provides 5 GB of free storage in addition to it 10 GB for $20 per year, 20 GB for $40 per year and 50 GB for $100 per year.

FREE STORAGE: 5 GB

FEATURES: Available on MACs, iOS devices and PCs, Create music library from iTunes, Stream music, Attractive paid plans

Box

Box is a popular cloud storage service but unlike Google Drive where you can upload a file upto size of 1 TB Dropbox limits file size upto 5 GB and 250 MB under Personal Free plan. Instead Box provides great customer support and higher level of services for personal (Free), Business and Enterprise IT plans.

What you get in Personal Free account is 10 GB free cloud storage, quickly share large files and folders and easily embed files in your website. More on you can access your files on any device; desktop, laptop, smartphone or tablet, Box is available on both iPhone and Android for on the go access to files.

Box provides an online collaboration platform where in a group anyone whom you invite can view, edit, upload, comment and assign work in a shared folder which make it easy to work on a project no matter from where you’re participating in.

An added feature in Box is their real time update system where you’ll get email notifications for everything you’re involved in at Box platform.

FREE STORAGE: 10 GB

FEATURES: Quick sharing options, Collaboration platform, Real time notofications on activities

Microsoft OneDrive (SkyDrive)

OneDrive offers you 7 GB of free space when you signup and you can get additional free 8 GB storage if you activate camera roll backup which save your photos automatically to your OneDrive and 5 GB if you refer someone to OneDrive, with asum up you get 15 GB free space for your photos, videos, documents and more.

OneDrive is available to install on Windows, MAC, Android, Windows Phone and iOS devices by which your files automatically sync to your OneDrive account.

You can view, edit and save documents in OneDrive from you Office 2013 applications and if you have not installed Office 2013 then you can still access your office documents within your browser using Office Online and collaborate in group projects with your friends and colleagues.

You can easily create word documents, excel workbooks, powerpoint presentations and more, share you photos, create slide shows, send a link to someone or embed anywhere from just one place, OneDrive.

FREE STORAGE: 7 GB (initially)

FEATURES: 8 GB additional free storage, View, edit and save OneDrive files in Office 2013, Office Online, Create Office documents online.

However these are the best cloud storage services which provides free as well paid online storage options, but there are other more or less known cloud storage providers, let us know which one you’re using and what you like or dislike about specific one by leaving a comment.

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Top Vitamin-C Rich Foods

The fact that vitamin Cmust be an essential part of our diet, is common knowledge. It is one of those things that we all know about, like the importance of remaining hydrated and having plenty of water. But dig a little deeper than that and you may realize that we don’t really know why we need it, what are vitamin C rich foods and how much of it do we really need?

“There are many benefits of vitamin C. It is an essential nutrient because we lack the capacity to synthesize it. It protects our bones, helps in building our tissues and is an important factor in the absorption of iron. It is also a very potent antioxidant. You must make sure that your get your daily dose of vitamin C as it is a water soluble vitamin and not much of it is stored in the body."

 

Benefits of Vitamin C

Also known as L-ascorbic acid or ascorbate, Vitamin C is an essential nutrient for human beings. Below are some of its many benefits:

1. Prevention of Scurvy: Though it is a rare disease now, at one point, Scurvy was a real threat and common amongst sailors who spent long periods of time at sea. When the fresh produce ran out, the sailors suffered Vitamin C deficiency which led to Scurvy.

2. Treatment of common cold: Known to boost immunity, this is the most well-known benefit of Vitamin C. Though it may not help prevent cold, it can reduce the severity of symptoms and shorten the duration of the same.

3. Antioxidant: In layman terms, an antioxidant helps keep harmful chemical reactions within our body in check. These reactions can do damage to our eyes and many other things. Antioxidants act as a neutralizer and help the body maintain status quo.

4. Absorption of Iron: Vitamin C aids the absorption of iron in the body. Thus, one should try to pair iron-rich foods with those packed with Vitamin C to get the maximum benefit. The vitamin transforms iron into a state which is more easily absorbed by the intestines.

5. Collagen: Vitamin C helps in the production of collagen, which literally keeps us ‘intact’. Patients suffering from Scurvy, lose teeth, the strength in their bones, etc.

6. Brain Health: Surprisingly, Vitamin C also helps in making neurotransmitters that carry commands, thoughts and feelings through the nervous system.

7. Anti-depression: Though intake of Vitamin C is not directly linked to upliftment of your mood, it plays an integral role in targeting serotonin, and is essential for your wellbeing.
Dietary Requirement of Vitamin C

The recommended requirement for Vitamin C in adults is 40mg per day. Excessive intake (more than 1000mg) is also known to have harmful effects and could cause stomach pain and diarrhoea.
 

Best Sources of Vitamin C

1) Citrus Fruits: The most common source of Vitamin C is citrus fruits. It is said that one lime per day may be enough for one to get their required dose.
 

2) Bell Peppers: Whether you are baking an Italian casserole or tossing vegetables in an Asian stir-fry, make sure to add bell peppers for your Vitamin C kick.
 

3) Broccoli: This wonder vegetable is a storehouse of benefits. Packed with Vitamin C, include it in your salads.
 

4) Papaya: Just half a cup of papaya can give you enough of the vitamin for the entire day. It’s many other benefits are additional motivation to have the fruit.
 

5) Strawberries: A bowl of strawberries and cream may be sinful but it is also packed with Vitamin C.
 

6) Tomatoes: Eaten raw, tomatoes have plenty of the vitamin. Eat them plain or toss them in a salad, add them into sandwiches or burgers, tomatoes are the most versatile fruit to eat.
 

Heat causes reduction of Vitamin C in foods and thus try to consume these foods in raw form without cooking them.

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How To Stay Fit While Working

Exercise offers so many important benefits that it should always be part of your weekly routine. Of course, we all know that exercise can help you stay slim and fit. But, do you also know about all the other great results of exercising? Daily physical activity reduces stress and can help you sleep better two things that are especially beneficial to busy at-home workers and business owners. Fitness helps keep you healthy and has been linked to reducing the risk of some diseases and to warding off depression. Researchers also believe that strength training can help prevent osteoporosis. If that still doesn't convince you to get moving, then keep in mind that exercise also improves self-esteem, increases stamina and ultimately helps you be able to do continuous work for longer.

Read More http://www.undocopy.com/2015/12/health-benefits-of-almonds.html 

Create a routine. It's easy to get a little loosey-goosey with your routine when you work at home. You'd never show up late or improperly dressed to an office job; when telecommuting, however, you might be tempted to roll out of bed at the last second and work in your pajamas, or skip your usual lunch workout at the gym for some daytime TV. While this can be OK every now and again, it's best to have a routine when it comes to your health and fitness. Try to get up and get ready for your day just as you would if you were leaving the house to go to the office. Schedule your lunch break and try to quit working by a set time. And definitely schedule—in pen—half an hour to an hour of time to work out each day. With all of the temptations at home, it's best to have a routine that you follow day in and day out.

Set boundaries. One thing that many telecommuters do is overwork. Because you don't have a commute, it's easy to begin your workday earlier, work through lunch (there are no co-workers there to remind you it's lunch time!) and not stop until the sun goes down. But overworking and not taking time for you can be detrimental to your health, your well-being and even your work performance. Not to mention that when you don't break for meals and mindlessly at your desk, the calories can add up—fast. Set some rules, such as:

• Don't work on weekends unless you absolutely have to.
• Don't eat at your desk (or in front of your computer) so that you can focus on your food and fullness signals.
• Log your hours to keep yourself honest about how much time you're actually spending working.

Schedule time for working out. When you work at home it's so easy to work around the clock. To help avoid this think of yourself as having a traditional "office job". In most "office jobs" when you go home for the night you leave work behind and concentrate on personal things. Even though going home for you may simply be walking down the hall, you need to set boundaries in order to find time for you.

During working hours, take several 5-10 minute breaks and run up and down the stairs (or even just walk). This will also help rejuvenate your mind.


 Choose your ''office chair'' wisely. One of the great perks of working at home is that you can work where you want to, as long as you have a laptop (which many work-at-homers do). At a desk? At the kitchen table? On the couch? In bed? Outside on the patio? Yep, you can pretty much set up shop anywhere. But, you're still sitting on your duff, and possibly more inclined to stay sitting because you have few work-related reasons to stand up and move. Plus, where you're sitting at home is probably more comfortable than a typical office chair and, therefore, more appealing to sit in for hours on end. So, choose to sit in a chair that's less comfortable and requires better posture than a recliner chair. Sitting on an exercise ball is a great way to make your workday a little more active. You could even consider investing in a treadmill desk or a standing desk, where you don't sit at all!

Set a timer. For those who don't have a treadmill desk or a standing desk, make it a point to stand up and walk around at least once every hour. Studies have shown that sitting for long periods may decrease your metabolism, hurt your heart health and even increase your risk of cancer. One easy way to sit less is to set an automatic timer on your computer or phone to alert you once every hour. As soon as you hear that alarm, stand up and get moving for a couple of minutes. You can do jumping jacks, walk the stairs in your home, stretch, do some yoga poses, take the dog outside—whatever you like to do. Just move! Making it a priority to get up and move once an hour will help your health and your weight-management efforts, and it'll even give you a mental and emotional boost to help you get more done.

• Sitting in front of a computer can be hard on your body, especially your posture. So, find a comfortable place where you can occasionally stand to do your computer work.
• It's not necessary for you to find 30 continuous minutes for working out. You'll get just as much benefit if you break your exercise into small chunks. Try 10 minutes before you start work, 10 minutes at lunch and 10 minutes after work (re-read # 1 above if you just said you have no "after work" time).
• If you don't won't to spend a lot of time in the kitchen but still want to eat healthy, cook large portion meals on the weekend that you can freeze. Then simply defrost and warm for dinners during the week. This saves you the time of having to make dinner and you don't have to compromise calories as you would if you instead opted for take-out.
• One great advantage of working at home is that you can workout over your lunch hour while never leaving your office plus you don't have to pack your workout clothes and toiletries to take with you to work. This saves you travel time, which you can instead spend on grabbing a healthy bite to eat. And, if you don't have any face-to-face meetings scheduled, then you don't have to worry about looking perfect after your workout.
• If you haven't already done so, invest in a good hands-free headset for your phone. This is a great way to multi-task because your hands are free to do other things while you concentrate on your conference call. You can even do some simple (but worthwhile) exercise moves. Some good choices are squats, tricep dips, lunges, wall push-ups, etc.
• Keep healthy snacks available for when you need an energy boost or simply just need something to chew on to help you get through some tough work. Don't forget to keep water on hand and sip some all throughout your day.
• Purchase an exercise stability ball. While there are dozens of great toning exercises you can do with the ball, it's also beneficial to simply sit on it. Try sitting on it instead of a chair for even short periods throughout your day. This will help build your core strength (your trunk area).
• Don't forget the importance of stretching. Take a couple of minutes every hour to stand up and stretch your entire body.

Get outside. Being outside is great for the mind, body and soul! Not only does sunshine give you vitamin D, but studies have also shown that being out in nature can boost health and decrease stress. So whether you go outside for a jog over lunch (healthy bonus points!) or simply go outside and smell the flowers when the sun is out, make a point to step outside of your ''workplace'' a few times per day to reap the benefits.
Wear workout clothes and tennis shoes. Working at home means that you can pretty much wear what you want, when you want. So why not wear clothes that make you feel like moving more? A few mornings a week (or every day if you wish), put on your best workout clothes and lace up those tennis shoes. When you're dressed for the part of being fit and active, you're more likely to act it out!

Have craving-busters on hand. Though you might be too self-conscious to open a bag of M&Ms and devour them in an office, you can overeat without anyone noticing when you work from home. If you're prone to ''secret eating,'' working at home can be tough. So, instead of fighting cravings (we all have them!), be smart about keeping healthier options on hand. If you're a chocoholic, try sipping on some sugar-free hot cocoa. If you're craving salty foods, pop some low-fat popcorn. If you want a creamy treat, enjoy some non-fat Greek yogurt with a drizzle of honey. Also, be sure that you're truly eating according to your hunger—and not just eating because you're stressed, bored or lonely while working at home.

 Get an accountability buddy. In a regular office, you have the support and camaraderie of your coworkers each and every day. But when you're working from home, you just don't get quite as much interaction—even if you're on the phone a lot. So find a friend or other telecommuter who is interested in being healthy, and make a pact to keep each other on track. Whether it's calling him or her when you feel like eating out of stress, or reaching out when you need someone to virtually high-five when you worked outl, the buddy system works!

Make the most of your situation! Working from home gives you more control of your schedule and your time. So, as long as your boss is cool with it, work an hour earlier so that you can make that Zumba class that always fills up at 5 p.m., or take a slightly longer lunch to put a healthy meal together in the slow cooker for dinner. When you're super stressed at work, take a 10-minute break to do some yoga or meditation. Make your schedule work for your healthy lifestyle!

 

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