Before I get into the tips, let me say this.  I’m very much into efficiency and suggesting actual meals is not an efficient approach, in my opinion.  Everyone has different preferences, goals and cultural tastses to consider.  I find that when you teach folks general guidelines, they’re more equipped to make better food choices.  So, here’s a basic food framework that I discuss with my clients:

• Try to include protein with each meal (especially if you’re active…and you should be!).
• Unless you’re doing something active later in the day (you should be…notice a theme yet?), restrict the amount of carbs you consume.
• Forgo soda and juice for water -  this will prevent you from consuming unnecessary empty calories that can sabotage your goals.
• Consume foods that are as fresh and raw (veggies and fruits)  as you can tolerate – they are more nutrient-rich/bio-available and contain more enzymes.
• Most things are fine in moderation (although this seems to be what folks in this country struggle with).

So with no further ado, here are some tips to help navigate the meal minefield while at work:

1. Pack your lunch – Bringing your own lunch to work has a couple of advantages.  You’re not only able to monitor what goes into your lunch bag – you’re also able to control the ingredients and condiments. 
2. Stay away from appetizers – Unless you’re anti-social or literally chained to your desk, you’re bound to go out with your colleague(s) at some point.   Restaurants offer many decent choices these days, but appetizers typically aren’t one of them.  Most of them are fried or or use ingredients that don’t really support a healthy lifestyle.  Save those calories for a healthy entree.
3. Portion control at office parties – Unlike most restaurants, where you’re able to read the main ingredients of a meal, pot luck dishes at office parties are a hodgepodge of the unknown.  That green-bean casserole looks tasty and those barbecue meat balls may make your mouth water, but I’d recommend some self-control at these events.  Since the primary goal of the “chefs” is to impress colleagues with tasty food, you can bet that most of the meals include ingredients that willprobably sabotage your health and fitness goals.  And, there’s really no way to know what’s in all these dishes or the quality of the actual ingredients.  So you have two choices: 1) watch your portions or 2) be a food snob and pass on the dishes altogether.  And, I haven’t even gotten to desert yet.
4. Bring your own snacks – Leave the chips, pretzels and candy in the middle aisles of the grocery store where they belong.  Opt for things that will satiate your hunger like nuts, high-quality protein shakes, fresh fruit/veggies.  Inevitably, there will be times when your TPS reports will be due and lunch is not an option.  These snacks will help you avoid unhealthy choices or overeating at dinner.

I know there will be times when you deviate from any semblance of a healthy food choices.  That’s fine, just do it in moderation.  The problem is that this is where most Americans tend to struggle.

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Every living organism on the planet has a basic rule etched into their DNA: adapt or die.  At a very basic level, it’s no different with our bodies.  Our cells will collectively adapt to what we do or don’t do.  It doesn’t take an expert in biomechanics to realize that our bodies were designed to be on the move.  Only 10,000 years ago agriculture became the dominant lifestyle for our ancestors.  Prior to that, we were mostly nomadic and were either foraging or hunting for food.  Both of these activities required a significant amount of movement.

To put this in perspective, the earth is estimated to be 3.5 to 4 billion years old.  The Hominid species, to which we belong, has existed for approximately 4 to 6 million years.  Modern humans, commonly referred to as Homo Sapiens, have been around for about 200,000 years according to scientists.  So the 10,000 years agriculture has existed is a relative blip on the evolutionary timeline.  Even then, there was more physical activity as we tended our gardens and fields where crops grew.  The point is that our bodies have really had no time to adapt to sedentary lifestyles.  And, why would one want it to when it’s designed for and  capable of so many physical feats?

Add delivery food, scooters, cars, elevators, escalators, public transportation and the like to the equation, and it’s easy to see why we hardly have to move anymore.  The unfortunate reality is that some of this is necessary because of how society has evolved around work.  So, it is up to each one of us to take the initiative to get our bodies moving before natural selection gets the best of us (question to self: would our bodies ever really adapt to sloth, Big Macs, and pizza?).  Following are 3 reasons to engage in some sort of physical activity during the work day:

• Obesity - Studies continue to support the undeniable link between inactivity and gaining unhealthy weight.  The primary reason is food choice and how our body adapts to energy metabolism.  Essentially, the less active we become, the less efficient our bodies become at utilizing glucose (sugar) and lipids (fats).  And, if your meals resemble the S.A.D. (Standard American Diet) in any fashion, then highly-processed carbs are undoubtedly the cornerstone of you’re diet.  In addition to the plethora of diseases that arise from the inflammation caused by processed carbs, there is a more obvious and immediate impact.  When you consume a diet dominated by processed carbs and your activity level is too low, those extra calories that are not used by critical body systems (eg – nervous system) or stored as glycogen are stored as fat.  In simple tems, if you eat too many calories (processed carbs, in particular) and don’t move enough, you will get fat.

• Venous Thromboembolism- In addition to the obvious obesity risk, sitting for prolonged periods of time poses another, more subtle (but no less deadly) danger.  Deep vein thrombosis (DVT)/pulmonary embolism (PE), or venous thromboembolism,  is basically a blood clot in a deep vein.  We’ve all heard that we should get up and walk around on long flights.  DVT and PE is the reason experts recommend this.  This 2008 study conducted in New Zealand examined the link between seated immobility (office, home, flights) and venous thromboembolism.

• Heart Problems – A recent study published in the British Journal of Sports Medicine, suggests that sitting for long periods of time can lead to heart issues and worse.  The interesting part of this study was that scientists discovered that it may be more beneficial to spread your activity throughout the day as opposed to one long exercise session per day.  Many folks are relatively sedentary throughout the day, but exercise for a specific period of time after work.  Ironically, this may not be an efficient use of the time you set aside for physical activity.  Some of you are aware that exercise is cumulative.  For instance, if you performed 3, 10-minute bouts of activity, some experts say that equals 30 minutes of exercise for that day (take the steps, walk around your building, etc.).  Add a moderate or intense bout of exercise to that, and that should be sufficient for your daily activity.

In short, it would behoove you to get off your behind frequently throughout the day.  Inactivity breeds inactivity.  We can all find time during work to chat, surf the internet, or talk on the phone.  Do yourself, your health and your figure a favor – get up and move something.

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1. Why Resistance Training Is Critical For Long Term Fat Loss

Is being chronically fatigued a recurring theme when you wake up in the morning, after lunch, on the way home from work or any time in between?  Caffiene-based solutions like soda or a cup of joe are poplular, convenient, and inexpensive (unless it comes from Starbucks).  However, recent studies suggest that the most effective way to combat chronic fatigue is with chronic exercise.

Researchers at the University of Georgia reported that healthy adults who perfom at least 20 minutes of exercise, three days a week reported feeling more rejuvenated.  Moderate exercise includes a wide variety of options like brisk walks, walking up hills, light jogging, biking, swimming, light resistance training, dancing…essentially any activity that will raise your heart rate to 55%-65% of your max heart rate (220-your age).  A simple way to gauge your moderate-intensity activity without having to do any calculations is that you should be able to hold a simple conversation while doing it.

Workplace Exercise

If you work behnd a desk or have obligations in the evening that make working out difficult, you have a few options.  I’ve seen colleagues form groups that get together around lunch time to walk around a specified route.  If you’re fortunate enough to have access to a gym in or near your building (as I do), by all means, take advantage of that option.  You get cardio, resistance, and shower (in case things get really intense).  I’ve also seen folks walking the steps in the building, which is a great exercise for the lower body.  Keep in mind that exercise is cumulatve, so a few minutes here and there add up over the course of a day.  This is why I always suggest people to park as far as they can from the entrance to the building, and to take periodic waks througout the day.

Stay Active, Eat Healthy

Trust me, I know very well how hectic things can get in the office which can prevent you from being somewhat active while at work.  There’s really no easy way around it, you just have to make sure that you carve out some time during the day to do something active.  In addition to the fatigue benefit, a brisk walk can also help you vent and relieve stress, a common feeling in the workplace.

Eating a diet that is supportive to an active lifestyle is probably just as, if not more important, than performing the actual activity.  So, moderate activity and limiting your intake of processed carbs (white bread, pasta, soda, packaged snacks, desserts, etc.) will go a long way toward eliminating that feeling of fatigue from your day.

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2. Centenarian Athlete: You’re Never Too Old To Exercise…Or Break A World Record!