TOP 10 HEALTH TIPS FOR THE PROFESSIONAL WOMAN
By: Jamie L Seidner MS RD LD/N, Registered and Licensed Dietitian
1. Start Your Engine – Just like you depend on your alarm clock to wake you up in the morning, your metabolism depends on breakfast to let it know it is time to start burning calories at full speed. Don’t leave home without it!
2. Power Breakfast – To get your busy day off on the right foot, try adding some protein to your breakfast, it keeps you full for a longer period of time than carbohydrates alone. Some great examples are egg whites, low fat cottage cheese, low fat cow or soy milk and natural peanut butter.
3. Snack Packs – Unexpected meetings or phone calls are no excuse to skip a meal. Store convenient snacks in your desk or purse to tie you over until you have time to take a break. Try unsalted nuts, natural granola bars, apples and baby carrots.
4. Business Lunch – Going out to eat is almost unavoidable during the work week, but it doesn’t mean you have to forfeit your healthy eating habits. Starting off with a salad or vegetable soup is a great way to satisfy your hunger and get in those needed grams of fiber. Stick to lean proteins like fish and chicken and whole grains like brown rice, whole wheat pasta and beans. Finally, look for words like baked, broiled and steamed for your healthiest cooking options. Don’t forget to watch the portion size!
5. Coffee Break – We all need that 3pm caffeine boost. Turn your regular cup of coffee into a cappuccino and get an additional 20% of your daily calcium requirements!
6. Technology Queen – Did you know that sitting at a desk all day punching away at the keyboard can be damaging to your spine? A lot of us tend to lean forward to read our computer screens or type in a position that alters our posture. Replacing your average desk chair with a stability ball not only ensures that your spine is aligned, but you get in an ab workout trying not to fall over!
7. Office Workout – If your busy schedule leaves you no time for a formal workout, take 20 minutes to do some quick exercises in your work space. Take off those stilettos and do walking lunges back and forth across your office or hallway. Keep resistance bands in your desk and sneak in some bicep curls, tricep extensions and overhead shoulder presses. Have a workout mat handy and bend down to do some pushups and ab crunches to complete your full body workout.
8. Don’t Forget to Hydrate – One of the easiest ways to increase your water intake during the work day is to keep a big container out on your desk. Seeing the water reminds you to drink and drinking more will cause you to have to go to the restroom more, helping you release toxins.
9. Catch Your Z’s – Getting a good night’s sleep allows your hormones, including the ones in charge of blood sugar, hunger and fullness, to properly recharge. Miss those much needed REMs and you’ll notice the next day that you are extra hungry and crave processed starches to give your body the quick sugar it needs to stay awake!
10. Network Like a Pro – Nighttime networkers often include hors d'oeuvres and alcohol. Munch on healthy items like chicken skewers, sushi rolls and crudités while you handout business cards and opt for antioxidant-rich red wine while touting all of your amazing assets and recruiting new clients.
Jamie L Seidner MS RD LD/N
Registered and Licensed Dietitian
#305.205.0792
jamieseidner@gmail.com
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