Never skip your breakfast
If you are not hungry when you work or simply don’t have a time-why not set up some breakfast food at workplace? A known fact is that many fellows have some breakfast in the staff tea room. So, most of the office will have at least a fridge and a microwave oven there. (No excuse there).
Keep some fruit along with you:
Always have three or four pieces of fruit kept on your desk. The fruit will always be consumed by the end of the day.
A bottle of drinking water at work:
You can be dehydrated very quickly in a centrally heated office. Depleted fluid levels lead to fatigue, so you should reserve a space on your desk for a bottle of water. Take regular sips throughout the day, aiming to drink about eight glasses.
Clear your drawers of junk foods:
Nutrition snacks may be tempting to keep an ‘emergency’ hoard of sugary snacks such as sweets, chocolate bars and biscuits in your desk. But these are the foods you should avoid if you want to stay in good shape. Try mixed nuts like almonds and walnuts etc dried fruit; sunflower and sesame seeds; whole-wheat pitas and rice crackers to bridge the hunger gap if you forget to have breakfast before leaving for work. Those won’t pile on the weight on imbalance your blood sugar.
A small bottle of essential oil of lavender helps to reduce tension headaches.
Avoid tea, coffee overdose:
Excessive caffeine can make you jittery and nervous. If you enjoy coffee, have one cup in the morning and another later in the day. Sachets of herbal teas such as chamomile, fennel and mint help with digestive problems and rosehip boosts your vitamin C levels. Herbal teas are low in caffeine and make good alternatives to endless cups of coffee.
Keep moving and do regular neck and shoulder stretches:
Get up from your desk at frequent intervals; use the stairs instead of the life; try and get out for a walk or a swim during your lunch break; when you are at your desk, make sure you are sitting in a correct posture, it can help you to counter the effects of stress.
Avoid the dinner trap:
You should have lunch at 1pm and dinner at 7 pm. That’s a fairly long stretch. Instead of starving and then demolishing an enormous meal of pasta its better to have a good snack in between.Remember, regardless of whether you work in a small or large company, voicing your opinion about the state of the work at canteen or about the food available on site is worthwhile.
It means choosing healthy foods while eating at home at work or when eating out. Eating includes pre-cooked nutritious meals, packing healthy lunches, eating healthy snacks and choosing foods that are lower in calories, fat and sugar.
(1) Plan a nutritious meal for the week. It will save your time and ensure a healthy meal ready each night.
(2) Make small changes to improve your eating habits.
(3) Eat when you are hungry and stop eating when you are satisfied.
(4) Take fruit and vegetable as much as you can.
(5) Choose whole grain, high fiber food at meals and snacks.
(6) Keep healthy, low fat snacks close by at home and work.
(7) Drink more water.
(8) Choose low fat or light products rather than their full fat counterparts.
(9) Balance what you eat.
(10) Make time for breakfast everyday.