Top 4 Workplace Diet Tips

Changing your diet habits can be tough stuff, especially when you have to eat away from home!  Staying on track while managing social lunches, boredom, and energy drain at work can be the biggest challenge, but there are ways to get around those issues!  Check out the tips below to help you manage your diet while at work!

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Pack your lunch and snacks.

It sounds like a no-brainer, but you won’t believe how many people try to make their diet work while going to the same rotation of lunch spots with their co-workers.  Honestly, there are only so many days in a row that you can eat a chef salad at lunch, and that’s if you’re lucky enough to find a spot that offers one in the first place!  Packing your lunch will help you save a ton of money, which worst case scenario helps you pay for higher quality food products, best case scenario you save for a vacation or go shopping for clothes!  Besides saving money, you’ll be able to eat exactly what you need to eat when you need to eat it!

It’s not as hard as it might sound, at first.  #MealPrepping is an entire (and beautiful) hashtag on instagram where you can get inspiration on how to prepare all your lunches for the week at the same time!  While you’re at it, prep snacks (think carrots and celery, hummus, yogurt, small salads or fruit salads, cheese cubes– the list of possibilities is huge!) that will keep you from wandering to the vending machine.

 

Drink lots of water.

Especially while we’re working, we often feel bored or thirsty and mistake it for hunger!  If you’re getting the munchies but you know it’s not time for a snack yet, have a glass of water.  You can take a bottle with you to make infused water if you like flavors, or you can even brew cold teas to take with you!  Of course, if it’s hot, have a coffee or a tea here and there, but the point is to stay hydrated and to give yourself a chance to fix your munchies issue before diving into another plate of food!

 

Treat yourself.

While you don’t want to go overboard with treating yourself, you don’t want to go overboard on your strict diet either!  Decide on one day per week where you can treat yourself with something– a lunch out with your coworkers, a snack from the vending machine, a soda after lunch– but only once per week!  And of course, if you’re really on track and don’t want to invite temptation back into your life, treat yourself with something else– a lunch time manicure, lunch in the park instead of in your office, or something else that you can look forward to every week.  Use it to reward yourself for sticking to your diet each week!

 

Find a partner.

There’s probably someone else in your office that’s dieting, too.  Or maybe one of your teammates wants to start bringing their lunch too but they don’t want to eat lunch alone every day.  Find your people!  Talk to them about eating lunch together in the office a few times per week (or every day, or once per week, whatever floats your boats).  That way you won’t feel antisocial or alone at lunch every day and you’ll even have someone to trade tips with and chat with over lunch!  You could even work together to bring different snacks each day– you just pack two of whatever you’d take for yourself, and she packs two of whatever she was bringing for her!  Basically, find a way to make the diet scene at your office less lonely.  It’s always easier to stay on track with something when you enjoy it, so find ways to make your diet easy to follow and enjoyable!

 

What are your top tips for following your diet in the workplace?

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Best Ways to Avoid Bloating

Bloating is a common health problem, but just because it’s common doesn’t mean it’s not terrible! It might be a chronic problem for you, or it could just be an occasional issue– after eating certain foods or as a PMS symptom. Bloating has many different causes, but there are ways to prevent it from happening to you! Check out the tips below on the best ways to avoid bloating!

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Watch the foods you eat.

A huge culprit of bloating can be the foods we eat.  Some foods are known for causing bloating, so these are foods that we want to avoid.  Certain vegetables, dairy products, and anything with lots of fiber in it might cause you to suffer bloating.  Read more here about foods to avoid if bloating seems to be a common problem for you!

 

Walk around.

It sounds too easy to be true, but one common cause of bloating is sitting still for too long.  If you have a desk job, you might experience bloating simply because you aren’t moving enough.  This means that the natural gases inside of your body aren’t moving either, they’re just sitting there building up and making you feel like an uncomfortable balloon.  Try getting up once each hour to walk around, even if it’s just for 3-5 minutes.

 

Stop using straws.

What do straws have to do with anything?  Well, it’s been proven that people that drink through straws swallow more air than they would if they were drinking from a glass like normal.  Swallowing excess air brings extra gas into your body that can contribute to bloating.  Skipping the straw is simple and an easy way to lessen the amount of air you take in while at lunch or while working.

 

Take OTC medication.

There are several brands of pills that will help you avoid the buildup of gas that causes bloating.  Many of them will advise you to take it prior to eating, especially if you’re going to be eating troublesome foods.  If you’re not sure which one is best for you or if it might combine safely with other medications you take, be sure to consult your physician.

 

Try yoga.

Yoga is a great way to stay healthy, and if you’re feeling bloated, a few minutes of yoga stretches and positions can help you out big time.  You can even do some of them in bed!

 

What are your best tips for avoiding or dealing with bloating?

 

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5 Ways to Curb Your Sugar Cravings

Sugar cravings are tough– they often make us willing to go straigh for candy or junk food as the quickest vehicle to get some glucose pumping through out veins.  But you don’t have to run and grab a soda just because you feel like getting some sugar!  Find out 5 ways to curb your sugar cravings below!

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Eat Fruit.

Ok, it technically has sugar, so if you’re very specifically trying to cut sugar out of your diet, this isn’t the tip for you.  Most of us are trying to avoid added sugar or refined sugar, though, and fruit is packed with natural sugar and tons of vitamins, making it a great way to stop your sugar craving before you head to the junk food aisle!  Just beware– eat whole fruit so you get all the benefits of its vitamins and fiber.  Skip the juices, as they often have added sugar or other ingredients, and you won’t get the benefits of fiber!

 

Use Honey.

If you just can’t stomach straight tea or black coffee but you’re kicking the sugar habit, try adding a bit of honey.  You can also go with stevia if you’d like, but the goal is to stop dumping spoonfuls of sugar on everything!  Add honey to your toast with nut butter or to your yogurt as a natural source of sweetness!

Have an Egg.

I know if you’re craving sugar hardcore, an egg is probably the last thing you want, but hear me out!  Eggs are the number one top food for choline, a nutrient our bodies need for basic functioning.  Because eggs contain a bit of fat, choline, and protein all packed together, having a serving of eggs (scrambled, hard boiled, you name it) can help your stomach to chill out and regulate your blood sugar to a healthy level so you can kill almost any craving you’re having without undoing your diet.

 

Have a Flavorful Snack.

Your body might be wanting sugar, but it’s very likely that you’re actually BORED when craving sugar!  IF you can definitely tell that you’re also hungry, have a snack, but pack in the flavor!  Have some hummus with oregano or sri racha on top, make a bowl of guacamole with carrot sticks, have a salad with an intense cheese grated on top, eat some eggs with paprika sprinkled on top– the key is to get a healthy snack and then up the flavor levels for things that aren’t necessarily sweet but will definitely hold your attention while you’re eating them.  From there, your body will regulate your blood sugar and your mouth and brain will be happy about the flavors they just experienced!

 

Get Enough Sleep.

When we’re tired and worn out, sugar is always an easy, fast, and cheap way to boost our energy– temporarily.  We all know that the crash is what comes next, and if you keep using sugar to up your energy, you end up in the cycle of sugar addiction because you need more sugar to get over the crash from your previous dose!  Make sure you’re getting enough sleep, and on top of that, make sure that each meal you’re eating has a healthy mix of good carbs, protein, and healthy fats.  You won’t crave sugar nearly as much when your body has the proper fuel it needs to get you through the day!

What are your best tricks for curbing your sugar cravings?

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Healthy Fats are Key to a Good Diet

Everybody is worried about fat– body fat as well as fat in our food!  It’s only natural that we begin to see fat as a bad thing.  We’ve been told to avoid it at all costs, after all.  Many products come in a low-fat option and television commercials are constantly convincing us to buy the newest supplement or workout program to burn fat fast!  It’s important to remember, though, that we need fat in our diet!  Continue reading to see what types of healthy fat you should be including in your diet!

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The truth is that not all fats are created equally.  We’ve villified fat in our culture to a point that many of us have cut TOO MUCH fat out of our diets!  So how can you know which fats should be on your table and which fats you should be avoiding?

The simple way to remember it is that Trans fats are bad and should be avoided, Mono- and Poly-unsaturated fats are good, and saturated fats are up for debate.

While we’re recommended to consume a very small amount of fat, the problem is that all fats are being lumped into one category here, but all fats aren’t the same.  Of course we want to cut trans fats out of our diets, but we definitely want to keep Omega-3 fats, and in fact most people need to be consuming more of them!  Check out these five sources of healthy fats that you can include in your diet to round out your nutrition!

 

Avocadoes

Packed with protein, vitamin E, and fiber, these guys bring even more good stuff to the table– they’re rich in monounsaturated fats (the good kind!).  Try adding half an avocado per day to your diet– they’re easy to add to salads, sandwiches, and wraps and also make a great soup or chili topping!  They can go on top of toast or be eating solo, too!

 

Dark Chocolate

The saturated fats in dark chocolate will help you to slow your digestion and feel less hungry!  On top of that, it’s packed with antioxidants that fight free radical damage.  A few ounces per day is all you need! Eat it as a snack between meals or add it to your oatmeal or yogurt in the morning!

 

Whole Eggs

If you’ve only been eating egg whites, listen up!  While the whites are solid proteins, the yolk of the egg contains fat and cholesterol.  However, most of those fats in the yolk are monounsaturated, and the overall fat profile of the egg yolk has been found to actually REDUCE LDL (bad cholesterol)!  On top of that, eggs are the top dietary source of choline, a nutrient that shuts down the genes that cause us to store fat around our liver.

 

Salmon

By adding two servings of wild salmon to your diet each week, you’ll be getting the recommended amount of omega-3 fatty acids that will help to protect your heart!  Try it as a main, a salad topping, or in a sandwich or wrap!  Just make sure you’re buying wild caught salmon, as farmed atlantic salmon does not have the same healthy qualities!

 

Olive Oil

This oil is packed with polyphenols, which are great for fighting cancer risk!  They contain adiponectin, a hormone that breaks down fat!  Extra virgin olive oil has also been proven to increase blood levels of serotonin, which helps us to feel fuller faster and avoid overeating!

 

What healthy fats do you try to work into your diet each week?

 


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Top Foods To Improve Brain Function

We all need our brains to work quickly!  Work, parenting, and enjoying our hobbies or social events all require a fast-working brain!  How can you make sure your brain is in great shape?  One of the best ways to care for your brain is to eat foods that improve brain function!

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Coldwater Fish

Try eating 3-4 servings of coldwater fish (tuna, salmon, etc.) throughout the week, as the FDA suggests.  EPA and DHA fats are contained in these fish, and they’re in their ready-made form, making it easy for our bodies to digest them and put them to use right away!  These fats are important for healthy brain functioning and for protecting our joints, so eat up!

 

Tomatoes

One of their super ingredients, lycopene, has been found to fight the free radical damage that occurs at the onset of dementia, so make sure you’re adding tomatoes to your diet where you can — salads, soups, and sandwhiches are great places to start!

 

Broccoli

This vegetable is a great source of Vitamin K, which helps improve brain functioning, so make sure you’re packing it into your meals!  Try it roasted, grilled, raw, or grated into meatballs, soups, and salads!

 

Avocadoes

Packed with healthy monounsaturated fats, avocadoes are great for helping to maintain a healthy bloodflow in your body.  Your brain will reap the benefits of a healthy bloodflow, and they also lower blood pressure! Try adding olive oil to your dishes that contain avocadoes– they pair well together and you’ll get double the boost of monounsaturated fats, which studies have shown to actually slow brain aging!

 

Dark Chocolate

Dark Chocolate has powerful antioxidant properties which make it a must in your healthy-brain diet!  It contains natural stimulants which will help your brain to focus on the task at hand, and it stimulates endorphin production, which will help to regulate your mood in a healthy way!

 

 

What are your favorite brain-healthy foods?  How will you try to incorporate these into your current food habits?

Find out which foods you should be including in your diet to improve brain function!

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Tops Foods To Improve Brain Function

We all need our brains to work quickly!  Work, parenting, and enjoying our hobbies or social events all require a fast-working brain!  How can you make sure your brain is in great shape?  One of the best ways to care for your brain is to eat foods that improve brain function!

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Coldwater Fish

Try eating 3-4 servings of coldwater fish (tuna, salmon, etc.) throughout the week, as the FDA suggests.  EPA and DHA fats are contained in these fish, and they’re in their ready-made form, making it easy for our bodies to digest them and put them to use right away!  These fats are important for healthy brain functioning and for protecting our joints, so eat up!

 

Tomatoes

One of their super ingredients, lycopene, has been found to fight the free radical damage that occurs at the onset of dementia, so make sure you’re adding tomatoes to your diet where you can — salads, soups, and sandwhiches are great places to start!

 

Broccoli

This vegetable is a great source of Vitamin K, which helps improve brain functioning, so make sure you’re packing it into your meals!  Try it roasted, grilled, raw, or grated into meatballs, soups, and salads!

 

Avocadoes

Packed with healthy monounsaturated fats, avocadoes are great for helping to maintain a healthy bloodflow in your body.  Your brain will reap the benefits of a healthy bloodflow, and they also lower blood pressure! Try adding olive oil to your dishes that contain avocadoes– they pair well together and you’ll get double the boost of monounsaturated fats, which studies have shown to actually slow brain aging!

 

Dark Chocolate

Dark Chocolate has powerful antioxidant properties which make it a must in your healthy-brain diet!  It contains natural stimulants which will help your brain to focus on the task at hand, and it stimulates endorphin production, which will help to regulate your mood in a healthy way!

 

 

What are your favorite brain-healthy foods?  How will you try to incorporate these into your current food habits?

Find out which foods you should be including in your diet to improve brain function!

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Top 10 Foods Your Abs Will Love

Everybody wants to have great abs, and we know it takes a lot of work in the gym to get them.  But have you heard the saying ”Abs are made in the kitchen” before?  It’s true!  And there are special foods that your abs will absolutely love!  Keep reading below to see how to stock your kitchen while working on your abs!

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Bell Peppers

Because of their high vitamin C content, foods like bell peppers (and broccoli, citrus fruits, and brussel sprouts) are great for your abs because they fight back against the stress hormone cortisol.  If unchecked, cortisol will encourage your body to store fat around your midsection.  To prevent that, try adding bell peppers and other vitamin C-rich foods to your diet, especially when you’re feeling a bit stressed!

 

Green Tea

We know there are a billion health benefits to drinking more green tea, but did you know that the cachetins that it contains will hinder the storage of belly fat?  Drink 3-5 cups of green tea per day to see results!

 

Sweet Potatoes

Althought sweet potatoes are carb-heavy, they’re good carbs!  They’re packed with fiber and nutrients, and will take time to digest.  That means you’ll feel fuller for longer!  Sweet potatoes contain carotenoids, which lower insulin resistance and prevent calories from being converted into fat!  They’re incredibly versatile as well, so you’re sure to be able to find a place for them on the table!

 

Tuna (or other coldwater fish)

The protein boost from fish is great for your abs after hitting the gym, and coldwater fish are also packed with omega-3 fatty acids, which can help to prevent fat cells in the belly area from expanding.  Broiled, grilled, in sushi, or on top of a salad- there are so many ways to enjoy fish!  The FDA suggests consuming fish at least 3 days per week, and your abs will probably agree with them.

 

Broccoli

Did you know that broccoli contains a phytonutrient called sulforaphane?  Sulforaphane increases testosterone and helps fight belly fat storage and contains a great dose of vitamin C, which will help your body combat cortisol and it’s fat-storing tendencies.  Related cruciferous vegetables, like Kale, will get you the same effects!

 

Chocolate Milk

It sounds like it shouldn’t work, but it does!  If you want to burn more fat, you need more muscle!  Researchers have found that the ideal amount of protein to build muscle is 20 grams– half before working out and half after.  Drinking a serving of chocolate milk before and after each workout will give your body the perfect dose of whey protein to rebuild and repair your muscles after an intense workout!

 

Legumes

Lentils, beans, and chickpeas are great additions to a diet that needs more protein!  They can lower your ”bad” LDL cholesterol and have been proven to help with fat loss.  Try adding them to your diet in salads, chilis, and soups, or eat them as a side dish to your fish or chicken!

 

Lean Poultry

Eating lean cuts of chicken and turkey each day will boost your protein intake (muscle building, anyone?) and help you feel fuller for longer.  On top of that, lean poultry has been found to have an after-eating calorie burning effect 35% stronger than other foods.  Salads, soups, wraps, tacos– lean poultry can make an appearance almost anywhere you want!

 

Bananas

Bananas are THE go-to food for cutting out bloating, and you’ll want to do that if you’re trying to show off your abs!  They’re also a great source of potassium, meaning they’ll help you fight water retention as well!

 

Eggs

Eggs contain a nutrient called choline.  Choline has the power to turn off the genes that are responsible for belly fat storage, and they can help you feel fuller for longer.  Additionally, eggs are a complete protein, so they’re a great addition (or main) to your breakfasts, lunches, and snacks!  Because there are so many ways to cook them, eggs are extremely versatile and easy to work into your diet, too!

 

What are your favorite foods to nourish your abs?

 


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Top 5 Clean Eating Mistakes

Clean eating has become increasingly popular over the last few years, and for good reasons!  It’s a great way to cut out the junk that comes with processed foods, and it helps boost the amount of nutrients in our diets!  But there are a few mistakes that litter the path to clean eating.  Make sure you know how to avoid them!

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Juicing

It’s so so popular, and everyone wants a vitamix, but watch out for juices!  Because most of the calories come from sugar, your body won’t process it quite the same way as it would a piece of fruit.  On top of that, when drinking your fruits via juice, you’re missing out on important opportunities to fulfill your fiber needs for the day! Limit your juice intake to make the most of those calories!

Fruit Binges

While fruit is healthy and a great way to get lots of nutrients, eating too much of it can trigger your blood sugar and set off your hunger signals, causing you to eat too much fruit in one sitting or to go out and seek for something to eat right.this.second.  Make sure you’re getting your daily requirements for fruit, but don’t eat 3 oranges in one sitting! Pair your fruit with a few slices of cheese or some nuts to help stabilize your bloog sugar!

Snack Time

If you’re focused on clean eating, don’t let snacktime derail your hard work!  Make sure your snacks are just as balanced as your meals– a bit of fiber, a bit of protein, a bit of fat, etc.  This will help you really feel satiated when you’ve finished the snack, and you won’t go on a kitchen raid to find the next snack to start on!

Processed Foods

Even if you’ve cut out the boxed mac and cheese with that neon powder, you might still be relying too much on processed foods.  Try to eat as little as possible from bags, boxes, cans, and jars.  Buy whole food ingredients and set aside time to meal prep at the beginning of each week.  This will help you avoid the excuse of convenience that leads most of us to pick up highly processed foods at the supermarket!

 

Overeating

Just because you are eating whole and clean foods doesn’t mean you can overeat!  Many people think that because they’re eating healthy foods, they can eat more than they used to put on their plate.  The truth is that even with your organic chicken and your spinach and carrots and apples, you’ve got to stay in control of your portions!  Don’t throw caution to the wind and binge (although to be fair, a binge on apples is much less severe than a binge on donuts!) just because your food is healthy.  Limits are good for everything, even for clean food.

 

What are your biggest challenges when it comes to clean eating?

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Is Coffee Linked To Weight Gain?

Did you know that coffee can cause weight gain?

Coffee is the first step for most of us each day.  Many people depend on it to get them through the week, but have you ever thought about what it might be doing to your body?  New research shows that moderate coffee intake could have some serious effects on our health.  Read more below!

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While previous research shows that drinking a cup or two of coffee each day can lower blood pressure and even prevent weight gain, news shows that consuming more than 4 cups of coffee per day could have the opposite effect.

There’s plenty of evidence that the extras we add to our coffee can pack in calories to our diets that we aren’t counting properly, but even if you’re drinking your coffee black, the amount you’re drinking is important.  Upwards of 4 cups per day could cause you to store more fat and become resistant to insulin, putting you at risk for diabetes and other diseases associated with being overweight.

Scientists conclude that the benefits or risks are associated with the dose of coffee consumed and not with the sole consumption of coffee.  So what are some ways you can avoid these nasty side effects?

  • Limit your coffee intake to fewer than 4 cups per day.
  • Replace one cup of coffee each day with an antioxidant-rich green tea.
  • Try infused waters if you’re bored with water but trying to cut back on coffee.
  • Water down your cups of coffee with more hot water.  You won’t notice the difference much, but you’ll be consuming less coffee in each cup (so if you DO need to 5 cups per day, make sure they’re not a full dose).
  • Drink hot tea instead of coffee if you’re using it as a way to keep warm.
  • Avoid meetings or working in cafes if coffee is a huge temptation for you.  Stay hydrated and follow a proper diet and sleep schedule and you should find that you don’t need so much caffeine per day.

 

What are your best tips for cutting your coffee intake down to a healthy level?

 

Did you know that coffee can cause weight gain?

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Top Ways To Avoid Bloating & Cramps

Find out what you can do to prevent bloating and cramps!

Bloating and Cramps are two of the most uncomfortable — and most common– stomach issues out there. Everyone suffers from these from time to time, and some people are chronic sufferers.  While they both seem common, there are ways to avoid them!  Read more about how to prevent them below!

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Avoid the Usual Culprits

We know that some specific foods cause gas, bloating, or cramping simply because of their contents (sulfuric compounds, high fiber content, etc.), so make sure you read up on what foods commonly cause these problems, and start cutting them out of your diet to see if you feel a difference! If you see a difference after cutting out one of these common culprits, consider keeping it out of your diet for good.

 

Use Probiotics

Find a good probiotic supplement, which will help you cut down on inflammation from foods.  Take them along with whatever other multivitamins or supplements you take daily.  They’ll help to regulate the flora in your gut, which will help to prevent these common digestive problems.

 

Change your Lifestyle

Some changes in your day-to-day life and habits might help you prevent these uncomfortable symptoms if you are a chronic sufferer.  It might be helpful for you to eat smaller meals, stop chewing gum, and stop using straws– all actions that will help prevent you from swallowing excess air.  You might need to find more time in the day to get moving (even if you’re just walking), which will help gas in your body to shift around instead of sitting in place and becoming concentrated.

 

Use Over-the-Counter Remedies

You could benefit from lactase supplements when consuming dairy, or a host of other OTC medicines that can help to prevent (or if you’ve already eaten, alleviate) cramping, bloating, and gas.  Do your research about which might be best for you, and if you have any questions, make sure you consult with your doctor.

 

Consume Peppermint

Often used to soothe upset stomach symptoms or help digestion, it’s a common and easy to find flavor.  Peppermin tea or peppermint candies can be used after eating to help settle your stomach and aid digestion.

 

What do you do to avoid cramping, bloating, and gas?

 

Find out what you can do to prevent bloating and cramps!

 

 

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