Building Energy Info

Posts Tagged ‘Muffin’

A lot of Americans work in an office setting which can be a tough situation when considering you will be sitting for 8 hours a day. You are also an easy target for unhealthy foods from co-workers. There may be donuts, cakes, muffin and other snacks offered to you from day to day. The combination of junk food and sitting all day does not add up to a very healthy life. You can bring in your own snacks if you want but if they are perishable you run the risk of someone eating them if you leave it in the refrigerator, if you work even has a refrigerator.

If you are lucky enough to have a refrigerator at your work you can keep a bunch of healthy snacks and meals available for you throughout the day. You can keep fruits, vegetables, sandwiches, or maybe leftovers from your dinner from the night before. This also gives you the opportunity to eat 5 small meals throughout the day instead of 3 large meals. By eating 5 to 6 small meals throughout the day helps speed up your metabolism. It helps your body process the food and doesn’t overload your system at one time. The only problem with keeping food in the fridge at work is that it is usually a community fridge and everyone has access to it. This means you run the risk of someone accidentally, or purposely, eating you food when you are not around. If you work with trustworthy people you shouldn’t have anything to worry about and should consider yourself lucky.

Snacking throughout the day is also helpful as long as you are not snacking on junk food. Vegetables and fruits are great snacks to have at your desk. If you are unable to use a company refrigerator or have problem with others eating your food you can always look into getting a mini fridge or a small office fridge to keep under or near your desk. They come in all shapes and sizes and are perfect for the office worker who wants to be able to eat healthier at work. You can even use them to store bottled water because you should be avoiding juice and soda if you are trying to eat healthy at the office.

Get off to a good start
The way you begin your day dictates how the rest of the day is going to go. If you skip breakfast, you will probably find yourself making up for it later, after dinner, which is the worst time of day to be consuming calories. If you are the type that grabs a muffin and coffee on your way to work, then you might find yourself needing a cookie, or some other sugary snack around 3 or 4 in the afternoon. Breakfast is the most important meal of the day, so it is important to get it right.

One of my favorites is a vegetable omelet with sliced tomatoes, because even if you don’t have time to prepare it at home, it is available in nearly every diner. The protein will give you energy and stamina, while the vegetables provide fiber and antioxidants. The best vegetables to include would be spinach or asparagus. Another great option is oatmeal. Add some walnuts or almonds, blueberries, cinnamon and ground flax seeds to boost fiber, nutrients, and antioxidants while helping you feel full for a longer period of time. Oatmeal is also now available in Starbucks, so you can continue to grab it on the go if you have a very busy life.

Shoot for Seven Servings
Full of fiber and bursting with nutrition, getting adequate fruits and vegetables in the diet is the cornerstone of a healthy lifestyle. Seven servings may sound like a lot, but it really isn’t when you consider that half cup broccoli or a handful of carrots is a serving or that a medium banana also makes up a serving. Refer to October 2008 Healthy Living News: Harvest and Abundance for a reference guide on what constitutes a serving size, then begin implementing ways to meet your daily requirements. Doing so will help you feel full longer, provide antioxidants, vitamins and minerals and will contribute to your overall sense of wellbeing.

Keep Healthy Snacks on Hand
Unhealthy snacking can often side track the best intentioned eating plans. You may wonder where you are going wrong and why you can’t seem to lose weight despite doing so many things right. The answer may reside in what you are snacking on mid-day and the foods you eat on the run. Take a look at what you are snacking on and see where you may be able to do better. Having healthy snacks available will keep you fueled properly all day, work with your metabolism to optimize fat burning and keep you from craving the unhealthy stuff. Refer to my blog post: How Bad Can One Cookie Be?, for more on snacking and for some ideas on what to keep on hand.

Begin Exercising!
This is the one practice everyone loves to hate but then can’t live without when it becomes a habit. Exercise gets a really bad rap for a practice that delivers weight loss benefits, mood enhancement, stress relief and longevity. It is the cornerstone of a healthy, balanced life, yet most people dread even the thought of it.

The key to regular exercise is finding something you enjoy. Personally, I hate going to the gym. I have spent countless dollars on unused gym memberships. But I love Yoga and the style of Yoga I do engages my cardiovascular system, as well as my muscles. The fact that is also engages my mind makes it the perfect workout for me. Once I discovered Jivamukti Yoga School, I never looked back.

So I encourage you to spend some time looking for your ideal workout. It could be regular walks with your friends. Bowling is another workout as are skiing, dancing, and biking. The only requirement is that you do it consistently, a minimum of three times a week for 20 minutes at a time. It really doesn’t need to be more than that.