Healthy Tips For The Workplace

Do you find yourself gaining weight or is it hard to lose weight because you are stuck in an office all day long? Here are some easy tips and quick fixes to make office life a healthier one!

1. Preparation
-cook your meals ahead of time and pack them into containers you can grab for lunch or freeze for dinner when you are working late so you are not tempted to grab fast food
-bring your lunch to work at least 3-4 days a week; not only will you save calories but money as well!
-cut fruit and veggies up ahead of time (Sunday night for instance) and put them in to go baggies or tupperware that you can grab and go
-if you are going out for lunch, most restaurants have menus online these days, often with nutritional information--read ahead of time to make healthier choices

2. Exercise
-if going to the gym sounds like a total drag after work, that means you need to find a type of exercise you enjoy! there are so many options out there--from yoga to martial arts to adult sport leagues.
-organize an intramural team for your office!
-take stairs instead of the elevator
-use a stability ball vs. an office chair
-use part of your lunch break for a quick power walk--it will also serve to reinvigorate you for the afternoon!

3. Rules to Live By
-90/10 rule: eat healthy foods 90 pct of the time and allow about 10 pct to be whatever you want so you don't feel deprived
-replace white foods with brown (i.e. rice, pasta, bread)
-replace soda with water, sparkling water, or at the very least diet soda
-always read labels
-if you can't pronounce an ingredient on the label, don't eat it
-fat is not the enemy. healthy fats are vital....added sugar is what you need to watch out for!
-always ask yourself: "where are the vegetables?" try to include at least one serving with everything you eat
-always have water with you. even if you don't drink it constantly, you will drink a lot more when it's readily available
-don't fall into the trap of "I already blew it today so diet starts tomorrow." remember: 90/10!
-large breakfast. medium lunch. small dinner.
-watch your liquid calories--know exactly what is going into your Starbucks drinks, your cocktails, etc.