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A Healthy Guide to Eating At Work

At Urban Wellness Clinic, we know firsthand how stressful commuting to work in New York City can be. Upon finishing their long journeys, many tired office workers walk into an office filled with tempting unhealthy treats. In nearly every office there’s a near-constant barrage of free breakfast muffins and Danishes, office birthday cakes, and a fridge fully stocked with sugary soda. These freebies are a constant temptation for many people, but these free yummy goodies come with a price.

To help active New Yorkers steer clear of wanted calories and make better health-conscious decisions, the nutritional experts at Urban Wellness developed this fool-proof method for maintaining your health while navigating a 9-5:

  • Start Your Day The Healthy Way: Instead of reaching for a diet soda or a bagel start your day off with a morning Bulletproof® Coffee chock full of Upgraded Coffee, grass-fed unsalted butter, and Brain Octane Oil. Not only does this liquid superfood blend keep you full and nourish your body and mind, but it also helps you avoid the dreaded post-lunch slump! Having caffeine with a healthy breakfast containing healthy fats like scrambled eggs with spinach will keep you sharp all day.
  •  Pack a Lunch: Restaurant dishes, even those that seem pretty healthy (I’m looking at you impossibly creamy soup) have lots of hidden preservatives, excess salt and additives. Packing a lunch every day is a fantastic way to take control of your nutrition. Keep it simple by packing a thermos of soup in the cooler months and a salad in the warmer months. But if you want to get fancy, you can switch up your lunches with leftovers, a protein and vegetable stir fry, or quinoa protein bowl. Stay away from cold cuts—they are high in nitrates, which create an inflammatory response. Be mindful of reaching for an afternoon piece of fruit as they naturally contain a lot of sugar, especially apples, lychees, kiwis, oranges, and pears. This can quickly spike your blood sugar and make your crash later.
  •  Avoid Empty and Harmful Calories: Stay away from simple sugars, processed foods, and anything with bleached flour like white bread or pasta. All of these foods, while satisfying in the moment, result in a major spike in your body’s insulin, which is followed by a nasty afternoon crash. You should also avoid fake sugars like those found in sugar-free chewing gum or diet sodas because, contrary to popular belief, they actually stimulate digestion and leave you with a false sense of hunger.
  • Keep Healthy Snacks at Your Desk: I’ve always been big on snacks, and trust me when I say that it’s a lot harder to turn down free cookies and chips when you don’t have something equally delicious (but healthier) on hand. A handful of almonds, fresh veggies and hummus, Epic™ jerky, a hard-boiled egg, dark chocolate, almond butter or a piece of fruit are all easy to keep at your desk for easy snacking when the mood strikes. Some of our favorite Paleo protein bars include: RXBAR and Caveman Foods. For those in the mood for fruit to snack on, try low-glycemic fruits like blueberries, blackberries, gooseberries, raspberries, strawberries, and cranberries.
  •  Drink Lots of Water: When you’re sitting at a desk all day it’s easy to forget about drinking water. After all, it’s not like you’re physically exerting yourself, but drinking water is an important part of overall health and weight maintenance. Before you snack, enjoy a nice glass of H2O! If you feel constantly thirsty, which often happens during autumn, add lemon to a glass of warm water.
  • Learn to Breathe: Ok, so technically you already know how to breathe, but did you know shallow chest breathing throughout the day actually causes cortisol to be released in your body, which can result in an accumulation of belly fat and higher stress levels? It’s true! Learning to breathe deeply from your belly calms your body and your brain and promotes optimal health

Follow these 6 easy tips to staying healthy during the work week and your scale (and your personal trainer) will thank you, and if you want more healthy life hacks contact us at Urban Wellness Clinic today or call 212-355-0445.

Best in health,

Dr Emily Kiberd