Healthy eating tips for office-gores
October 6, 2008
Certainly in the daily rush-rush of life, health eating is kicked by the wayside. Many of us don’t live to eat but eat to live. Here are some healthy eating tips for those who are bogged down by nine to five job routine, so check it out!
Whenever you fix up meeting with your pals after the work, make sure that you order a platter of salads rather than a deep-fried snack as starter. Remember that the lip-smacking combo of alcohol and fried foods are really bad for your body systems. If you are really in mood, you can go for grilled chicken, fish or paneer.
Cut the caffeine from your diet. Instead increase your anti-oxidant intake just by replacing a daily cup of coffee with herbal tea solution. you will be happy to hear that green tea is now available in variety of exotic flavors like ginger, jasmine, tulsi etc…so don’t wait much grab a pack of your choice!
Stock up on low fat cheese, lettuce, olives, peppers, eggs, chicken/ turkey ham and yoghurt to make sandwich spread and filling. Try whole wheat, bran or Soya bread to make a healthy sandwich. Make it tastier by popping it into the microwave for a minute or so.
Keep assorted nuts like almonds, peanuts, raisins, walnuts, pistachios and cashew nuts in your office cabinet. Make sure you opt for roasted one and not fried ones! Have a handful of these instead of those regular biscuits or fried stuffs whenever hunger pangs strikes you. Also go for the option of whole-wheat, fiber-rich biscuits over regular and sugary ones in your daily diet.
Most important, bring lunch from your home, whenever possible. Whenever you cook, prepare in large quantities over the weekend and deep freeze them for your future use.
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These are good tips and there are also exercises you can do at work.
First, park a little further away each day. The extra steps will add up. Also, set intervals every hour or so to get up and take a couple laps around the office. Buying a pedometer to track the number of steps you take can be a great motivator.
Here are a few more stretches and exercises you can do in the office:
Squat:
Stand up, feet shoulder width apart and knees slightly bent. Lower your body down, using your legs to support your weight and keeping your lower back arched. Repeat as many times as possible.
Pectoral squeeze:
Hold arms out in front of you with palms facing each other. Squeeze your palms together as hard as possible, focusing on squeezing your chest muscles. Perform the exercise for as long as possible.
Pectoral stretch:
Place hands behind head. Pull shoulder blades together and back and hold for 15 seconds (stretches your chest and shoulders).
Sitting bend:
Sit in a chair, feet flat on the floor, knees about 12 inches apart, hands at sides. Bend over as far as comfortable, hands reaching toward or touching the floor. Hold for 15 seconds and then slowly pull your body back up into a sitting position while tightening your abdominal muscles (stretches your lower back and abs).
Wrist hyperextension:
Gently bend the right hand fingertips backward using the left palm. Hold for 15 seconds (stretches your lower arms).
Bear hug:
Bring arms across chest, trying to touch as far around the back as possible (like you’re giving yourself a hug). Hold for 15 seconds (stretches your shoulders and chest).
Head tilt:
Slowly bend head to the right as far as possible, then to the left, then forward to the back, holding each stretch for 15 seconds (stretches your neck muscles).
Vertical stretches:
Stand up, raise up on your tip toes, then extend the arms overhead. Reach as high as possible for 15 seconds (works shoulders, arms, lower legs).