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Nutrition
Nutrition at Work | Chew on This | Recipes
Nutrition at Work
We are often told that “we are what we eat.” This is especially true while we are at work, where what we eat and drink can greatly affect our performance. Our diet can affect our energy levels, our efficiency and even our moods. However, more importantly, an imbalanced diet can have long-term and serious consequences for our total health.
Bad eating habits at work are common and easy to pick up. It is tempting to snack throughout the day, especially if someone near you has a candy jar on his or her desk! If you are feeling stressed or tired, you might find that you crave sweets to boost your energy level. Many people skip lunch or just snack on junk food if they think they don’t have time to stop for a few minutes. In reality, stopping for a quick lunch and a walk around the building is the best thing you can do for your mental alertness, energy level and overall attitude.
Here are some simple tips and guidance to eating healthy during the day.
* Start with a good breakfast
How many of us rush off to work with only a cup of coffee in our hands? A little planning the night before and a few extra minutes in the morning can help you with a great start to the day. Nutritional shakes, a piece of fruit and a slice of toast, yogurt and a bran muffin, all-grain cereal without the sugar – all are easy to prepare and eat on the go if necessary.
* Keep yourself hydrated
If you don’t drink unless you feel thirsty, you are probably already dehydrated. Keep a bottle of plain or flavored water on your desk and avoid sweet drinks like sodas and lemonade. Even fruit juice is very high in sugars and is not the best choice to keep fluids in your body. Aside from being very high in calories, sugary sodas and fruit juices are not effective in quenching your thirst. Sixty-four ounces of water a day will keep your body lubricated, will quench your thirst, and cleanse the body.
* Stay away from coffee
What?? Isn’t coffee supposed to be the pick-me-up? Doesn’t a good cup of coffee give us energy and mental alertness? Not really. Coffee contains caffeine and caffeine is a drug. You get a short-term boost to your nervous system, but in reality your mental performance is impaired. Coffee stimulates your central nervous system, pancreas, heart and cerebral cortex. It makes the heart beat rapidly and irregularly. Switch to decaf coffee or tea or herbal teas.
* Think twice before eating sugary snacks
Unless from natural sources such as fruit, sugar has the potential to make you feel tired, depressed and emotionally unstable. Raised blood sugar activates insulin imbalances within the body giving a only a temporary feeling of energy and well-being. If you miss a meal and snack on candy and cookies, your blood sugar can be raised and then plunge back down leaving you with headaches and mood swings. Dried or fresh fruit can satisfy the craving for sweets during the day without causing the blood sugar spikes.
* Eat a balanced lunch
A sandwich made with whole wheat bread, little or no mayonnaise (or mayo made from tofu), vegetables, water-packed tuna or chicken fulfills all the requirements for protein, fiber and carbohydrates. Eating too large of a meal at noon can cause a feeling of sluggishness or abdominal discomfort as the metabolism slows down and your body tries to digest the food as you sit at your desk.
* Control the urge to snack
Most people are more likely to eat when they are bored or stressed. Snacks with protein, such as peanut butter or nuts, or cheese and crackers, are effective at satisfying hunger and also providing nutritional value. Again, avoid “empty” calories such as chips and sweets.
* Don’t skip meals
Long gaps between meals causes your body to slow down its rate of metabolism and results in lack of energy and mental acuteness. You will also be more inclined to head towards the snack machine or the candy jar without thinking of the consequences.
Basically:
1) Eat breakfast and don’t skip meals
2) Snack on healthy food such as fruits, nuts, and high-protein items.
3) Drink a sufficient amount of water every day
4) Eat fresh fruit and vegetables every day.
5) Stay with a low-fat eating plan
Source:
American Heart Association
Chew on This
Food. It's not only necessary for survival, it's one of life's great pleasures. What simple steps can you take to make sure your daily diet supplies you with high energy and still tastes great? Swallow these fun food facts, keeping in mind that small dietary steps add up to big strides for your health.
What's up with today's enormous entrees?
According to the American Heart Association, 20 years ago the average pasta serving was two cups. Today your plate packs four cups! So take one step forward to improve your health: order an appetizer as your main course or "doggie-bag" half of your entree before digging in. But don't skip meals; your growling stomach will drown out your good judgment! Take one step. It's never too late.
Did you know the big fish story that might save your life?
A recent study in the Journal of the American Medical Association found that eating as little as 8 ounces of fish a week can cut a women's risk of stroke in half. So go fish! Forget about frying; think baked or broiled (and deliciously seasoned!) instead. Take one step. It's never too late.
Do you know how your diet influences your body's insulin level?
Recent Mayo Clinic research echoes your mother's advice: Eat lots of fruits, vegetables, and fiber. These foods can actually change your blood's sensitivity to insulin within as little as two weeks, helping to reduce your risk of diabetes. Need some small steps toward incorporating these foods into your diet? Sprinkle high-fiber cereal over your regular cornflakes. Put some applesauce into a recipe instead of using oil or butter. Carry carrots for your commute. Take one step. It's never too late.
Did you know that the soda you are drinking might be making you chubby?
Tufts University reports that many soda lovers are actually drinking more calories than they are eating. Soda contains lots of sugar, sometimes disguised as corn syrup, dextrose, fructose, or malt syrup. So read your beverage's nutrition information, and decide if you really want to gulp, rather than munch, the calories in your lunch. Choose seltzer water with a little lemonade, pomegranate or other fruit juice, or make a container of H20 your new favorite accessory. Take one step. It's never too late.
Did you know that your neighborhood can contribute to overweight?
Is your local market stocked with reasonably priced nutritious food, or is your closest option a convenience store filled with processed snacks? According to Latino Health Access, affordable, fresh whole foods are scarce in many American communities, particularly in inner city and rural locations. Banding together with family or neighbors experiencing the same "grocery challenge" is a positive first step. Swap childcare or carpooling duties for distant shopping trips. If you're taking public transportation, go with a friend and help carry each other's purchases. Start a family or community garden to get nature's freshest offerings. Explore advocacy resources like the Latino Health Access and The United Way for other helpful ideas. Take one step. It's never too late.
Source: Take One Step PBS Health Initiative
Recipes
Heart-Healthy Recipes —a handy compendium of delicious recipes from the PBS show Real Simple and the Real Simple magazine, from famed chef Ming Tsai, and from some favorite PBS kids' shows. These recipes can be dowloaded as print documents (pdf: 1M).
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