Between the early mornings, commute to work, back-to-back meetings, deadlines, and sleep, it is hard to place health and fitness anywhere near a priority.
When the fast food drive-thru across the street can ensure a full stomach in record time, it is tempting to stick with its convenience. However, your health may not agree.
Busy professionals no longer have to struggle with maintaining their health with these easy tips for fitness tricks in the office as well as quick and healthy meals while also keeping the taste buds happy.
1. Pack Your Protein
One important element of anyone’s healthy diet should be protein. Protein can replace carbs to speed up weight loss and keep you feeling full. That way, it will help you control your appetite and will help you avoid senseless snacking.
There are numerous protein bars that are perfect for on-the-go, but if you’re looking for something even more satisfying, protein shakes are great for weight loss. They aid in building muscle and burning calories and come in many varieties of flavors.
You can add almond milk or soy milk for extra flavor and nutrients or add the protein powder in a fruit smoothie to have on your work commute.
These protein shakes and smoothies only take minutes to prepare right before you run out the door for work. Or, keep milk and your protein powder at work and mix it when you arrive. These easy tweaks to your day make you one step closer to accomplishing health on-the-go.
2. Carry Healthy Snacks with You
As you sit in your meetings or at your desk, the clock seems to slow down, only forcing you to think of the gap of time before you can finally break for lunch.
Your stomach grumbles and immediate thoughts of the vending machine pop into your head. Instead of snacking on chips or cookies, have a simple snack prepared.
Something like jerky, mixed nuts, pumpkin seeds, or hummus with veggies will fill you up just enough to carry you over to lunch. Keep a variety of snacks ready so you always have a different option to choose from.
These are simple snacks that are easily portable and take up little room to store in your work bag or desk. To some, they may even be tastier than what the vending machine potato chips can offer.
3. Prepare Microwave Friendly Meals
Finally, lunch time hits. While some coworkers may invite you to the fast food joint nearby, you can now politely decline and turn to your few ingredients for your delicious microwavable meal.
There are numerous easy and healthy meals that can quickly be prepared and microwaved in less than fifteen minutes that will out-taste your co-workers fast food burgers and fries.
Meals such as risotto and veggie cups will only take ten minutes, make homemade mac and cheese in a mug in less than ten minutes, and even healthy fried rice can be made in a mug. With some simple ingredients, these guilt-free and quick lunches will keep you on track for your health.
4. Experiment with Mason Jar Salads
For hot summer days, microwaved meals may not be your first choice. Instead, come to work prepared with a healthy mason jar salad. These are very simple to prepare before the demands of the work day begin.
Just toss in fresh lettuce and veggies with a low calorie dressing and you are out the door and ready for your day.
Add nuts or tofu for extra protein, or even sliced fruit to add some sweetness. Healthy meals don’t mean flavorless; there are so many fresh ingredients that will add all of the flavor you crave to your meals that will still leave you satisfied and feeling good.
5. Get Your Steps In
Although the food you eat is a major aspect of maintaining good health, exercise is also important. If your day allows, try to walk around your office or work space for a few minutes for some movement throughout your day; staying stationary at a desk is not good for your body.
If you have enough time at lunch, try taking a walk outside if possible. If any of your work can be completed while standing instead of sitting, try standing for as long as you can. Any type of movement throughout the day is helpful.
If you can fit in any extra walking or any type of physical activity before or after work, that would be even more helpful. The key is to try to do something you enjoy.
If you don’t enjoy going to the gym then don’t. Instead, find workouts online or workout DVDs you can do from home or go on walks or bike rides.
Any type of physical activity will help maintain good health while pairing it with a clean diet. Being healthy can be fun and tasty, even for a busy working professional on the go.
About the Author:
Phil Slater is a blogger, nutrition expert and fitness enthusiast who writes about all things relating to health and fitness. Over the years, Phil has helped many of his personal coaching clients live happier lives by helping them achieve their fitness goals.