By: Anjali Shah
We’ve all been there. Eight to ten hours a day (or more!) in front of a computer, sitting, with vending machines and happy hours within reach – it can be hard to make healthy choices during the workday! But not to worry: there are simple ways to keep stay healthy at work without drastically changing your routine! Here are 5 easy tips for staying healthy while
But not to worry: there are simple ways to keep yourself healthy without drastically changing your routine! Here are 5 easy tips for staying healthy while at work.
Tip #1: Get moving! The more you can get up and walk during the day, the better. Set your alarm so that after every hour of work, you take a 5-10 minute stroll. If you’re working 8 hours a day, that can add up to 40-80 minutes of walking! Some other great ways to stay active are to park your car farther away from the office and to take the stairs. Bonus points if you can schedule workouts 3-5 days per week, either in the morning, evening, or during lunch to get in some cardio.
Tip #2: Keep healthy snacks near you. It can be easy to fall into the trap of reaching for unhealthy snacks like chips or cookies when the munchies come on, around 3pm. To avoid that, keep healthy snacks at your desk like fresh fruit, nuts, and carrot sticks with hummus. Also, check out EAT Club Snacks for some yummy, healthy snacks to keep you focused and energized while at the office.
Tip #3: Bring your lunch to work. Packing a healthy lunch can help you to avoid rushing to get takeout in the middle of the day. Ever heard people warn you off from grocery shopping while hungry? Similarly, it can be wise to avoid packing your lunch while hungry. And if your company brings in lunch, optimize your chances of healthy eating by selecting early what you’re going to eat. That might mean placing your order the night before (after you’ve had dinner!), or getting to the lunch table before you’re famished and ready to grab the first dish you see, laden with cheese and sour cream.
Tip #4: Enjoy your food, but eat mindfully. Slow down and take the time to fully enjoy your food while you’re eating it (instead of just devouring everything on your plate). Pay attention to hunger and fullness cues before, during, and after meals. Be mindful of them and use them to tell you when you’re full. And if you happen to get full before you finish everything, that’s okay! Save it for leftovers later. When you’re eating out, try splitting a dish or take home part of your meal.
Tip #5: Hydrate with healthy liquids. Drink water, sparkling water mixed with a splash of juice (no more than 2 tablespoons), or tea instead of sugary drinks (e.g. soda, juices, energy drinks, and sports drinks
Anjali Shah is a food writer, board certified health coach, and owner of The Picky Eater, a healthy food and lifestyle blog. Her work has been featured on Oprah.com, Women’ s Health, Cooking Light, Reader’s Digest, CNN, Food Network, Glamour, Ladies’ Home Journal, Whole Foods, SHAPE, and at Kaiser Permanente. Anjali grew up a “whole wheat” girl, but married a “white bread” kind of guy. Hoping to prove that nutritious food could in fact be delicious and desirable, she taught herself how to cook and successfully transformed her husband’s eating habits from a diet of frozen pizzas and Taco Bell to her healthy, yet flavorful recipes made with simple, wholesome ingredients. Through her blog, The Picky Eater, Anjali shares her passion for tasty, healthy cooking. www.pickyeaterblog.com.