Drug testing

Healthy Eating for Executives on the Run

For the executive, maintaining the much-needed balance between career, family, and health can often be a challenge and yet without this balance in our lives it is impossible to become focused and efficient during the work day. The one area that seems to be the quickest to fall out of balance is our health. Before you know it you're working late, no longer having time to make a decent meal and exercise becomes a thing of the past. As I talk on the phone to my executive friend Paula, I hear the same old line, "I don't have time to have lunch today, and I need to meet with a client. I'm just going to grab something on my way out". This "something" she is grabbing for lunch usually consists of a handful of chips or perhaps a bagel as she runs out the door.

Paula's plight is typical of today's executives. There are not enough hours in the day and so we depend on quick grab and go foods, caffeine, restaurants, and fast food. These food choices may be easier with our timelines but they are ultimately dragging our energy down and adding more and more to our waistlines. Therefore, we must learn how to avoid the traps of poor eating habits and learn how to incorporate good nutrition practices on our tight timelines. How do we do this? The answer may be easier than you think. Here are 4 nutrition tips to help you improve your energy and focus so you can become more efficient during your workday.

Eat your breakfast!:

"Breaking the fast" from the prior evening is crucial for sustained mental work. The brain's sole source of energy is glucose and it has no storage reserves. Eating breakfast has been shown to improve overall attitude, increase concentration and problem-solving ability. In addition, studies show those who eat breakfast typically consume fewer calories and fat compared to those who do not start their day off with a healthy meal. If you aren't used to eating something in the morning grab something light like a yogurt and a piece of fruit or a bowl of oatmeal with some fresh berries.

Relinquish the caffeine: Starting your day off with a pot of coffee is not exactly a balanced breakfast but is likely the most common. People are more dependent than ever on caffeine to provide them a "perk" of energy. The downside is that's all it is providing; a quick perk. The reality is caffeine gives you small bursts of energy and then you crash to an energy low leaving you to need even more. Caffeine also pulls fluid from your cells, which can cause mild dehydration and contributes to the three o'clock slump. Symptoms of mild dehydration are: fatigue, lack of concentration, irritable, anxious, and mild headache?hmm, sound familiar? Lastly, caffeine can also stimulate your appetite, which is important to know for those watching their weight. You will be surprised to know that you will have a much higher energy level and better concentration by forgoing the caffeine. Stick to one caffeinated beverage a day and work on drinking more water. Please note if you are past the threshold of addiction to caffeine you will have headaches when you stop drinking it. If you drink more than 3 caffeinated beverages a day it is best to decrease slowly!

Take time for a balanced lunch:

Yes, I know for the busy executive many of your lunches are often something you grabbed out of the pantry and snacked on while working at the computer. Not only is it important to take a break during the day it is crucial to take time to eat. When you eat at the computer, it becomes unconscious eating. You aren't paying attention to how much of that food item you are eating and this, in turn, is a quick way to gain weight. It becomes impossible to be conscious of feeling "full" when your mind if focused on work and not your body. Every time you eat passed "full" you are taking in calories that your body does not need and will then put into storage. Yes that storage department is also known as stored fat. In addition, this food you are snacking on is usually not very balanced and can end up making you tired and decrease your concentration as well. Take some time for your self to eat a balanced meal during the day. Include some protein, whole grains, and plenty of fruits and vegetables. For example, a turkey sandwich on whole grain bread with a cup of vegetable soup is a quick lunch that provides nutrient-rich foods. This will help you to improve your energy and focus during the day as well as keep your weight where you want it.

Restaurant Strategies:

Many executives are out on the run and are frequently eating in restaurants because of time restraints or for business luncheons. Eating in restaurants on an every day basis can start to affect your health and waistline. Most restaurants add a significant amount of hidden fat and calories so the food will taste better and look more appealing. For example, did you know that many restaurants will use spray butter on your steamed vegetables to give it a glow. This is why that broccoli you get on the side looks so shiny and appetizing! Not to mention restaurant portion sizes are enough to feed three adults and typically contain 1000-1800 calories per plate! If you are eating out, stick to the basics. Try to order simple entrees such as a sandwich, soup, or salad combination and avoid large entrees. You can have those wonderful larger entrees for special outings just not everyday.

The bottom line is our body is the only place we have to live so we should take care of it! Take a few moments of time for your health each day. Feed yourself nutrient rich foods. Enjoy a little movement. Drink fresh water. You will ultimately become more efficient at what you do. We feel most alive and energized when we take care of our health.

About the Author

Owner of Real Living Nutrition Services, Meri Raffetto is a Registered Dietitian and a recognized professional in the area of nutrition and wellness. She offers individual nutrition counseling and has developed The Mini Diet Makeover and The Ultimate Diet Makeover, two of the only non-diet online weight management programs available on the internet. For more information or to sign up for Real Living's free nutrition newsletter, visit http://www.reallivingnutrition.com.

Butler wedding limousine ..
In The News:

New information released by the World Health Organization (WHO) and U.S. Centers for Disease Control and Prevention (CDC) shows future prioritization for a potential coronavirus vaccine could be fraught with peril.
Heat waves are increasing in intensity and frequency in most parts of the world since the 1950s, a new study has found.
Even the sickest COVID-19 patients produce T cells to battle the virus, a new study reveals.
The last known members of the Indigenous Beothuk people of Newfoundland were thought to have died out 200 years ago. But genes from these people have been found in a man living in Tennessee today, researchers reported.
Archaeologists in Spain are continuing their hunt for the bones of “Red Hugh,” a 16th-century Irish chieftain who is said to be buried in the city of Valladolid.
Hundreds of elephants have mysteriously dropped dead in Botswana, leaving wildlife experts and government officials searching for answers.
A new study noted that global warming linked to human activity has wiped out the previous 6,500 years of natural global cooling.
Skywatchers are in for a treat on July 4 when the buck moon, or July full moon, rises in the sky. There will also be a partial lunar eclipse.
Remarkable photos show a group of cows walking along a nature reserve, including one looking to get a free meal.
In 2019, scientists witnessed a massive star 2.5 million times brighter than the sun disappear without a trace.

How Can I Uncover Hidden Sugar And Prevent Carb Creep?

Many low carb dieters fall victim to "carb creep," which... Read More

Functional Foods Are Becoming More Popular...

Established in 1989 by Stephen DeFelice, "Foundation for Innovation in... Read More

The Joys of Being Healthy

It is amazing to be able to say I am... Read More

Take Control of Your Health

In large part, you're in control of your health, not... Read More

What Everybody Ought to Know About Food Additives

Every day we are bombarded with information about food products... Read More

Personal Wellness Program

Having a personal wellness program has become a concern for... Read More

Toxic Metal Removal Through Restored Protein Anabolism. Focus: Mercury Toxicity

Toxic metals exist in our environment as pollutants in our... Read More

The Benefits Of Drinking Herbal Teas

Herbal teas have long been known to have medicinal benefits... Read More

What About Potassium?

Information on potassiumWhen you read about potassium and senate document... Read More

Sugar, America?s Drug of Choice

Many people use sugar as medicine. Sugar tends to change... Read More

The Myths Associated with Human Growth Hormone

I would like to dispel some of the myths and... Read More

Fruit for Breakfast ? The Secret to a Healthy Life

Do you want more energy? How about more of the... Read More

Blood Type and Diet

Eating right to suit your blood type" is a subject... Read More

5 Tips for Dining Out and Eating Healthily

Here's food for thought! Did you know the average restaurant... Read More

Redeeming Unsaturated Fat

The most dreaded word in many dieter's vocabulary is 'fat'.... Read More

Adding to Your Level of Health is the Key

Here is a continuation of the light and darkness metaphor:... Read More

Good Fat Diet or How to Choose the Best Foods for Your Family?

Some fats are good for you. Your body can't function... Read More

Green Tea and Cholesterol Facts

A green and lush oasis in the middle of a... Read More

Power of Oatmeal

Come on, guys and gals. Those Trix are for kids.And... Read More

Nutrition, Evolution, and Having a Healthy Diet

Nutrition has everything to do with health. This isn't news,... Read More

Fasting & Enemas...For A Clean Body Detox

A hundred years ago, life was very different here on... Read More

What You Need To Know About Inflammation

Inflammation is not a disease.Inflammation is best described as a... Read More

Learn About Diet Nutrition Physique

Diet nutrition physiqueToday, learning about diet nutrition physique isn't all... Read More

What Actually Is Health?

Nature works mostly on the principle of thing and no... Read More

Seasonings: Add More Than Just Flavor

Besides providing taste, color, and aroma, certain seasonings can also... Read More

Arrowsmith private aviation FBO ground transportation ..