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.

bathroom cleaning service Wilmette ..
In The News:

ShengShu's Vidar technology revolutionizes humanoid robot training by using AI-generated synthetic video, reducing required training data from hours to just 20 minutes.
Apple's older Mac computers face security risks without regular updates, but 10 essential tips including FileVault encryption and strong passwords can keep aging Macs protected.
Self-driving trucks from PlusAI could reshape freight transportation by 2027, addressing driver shortages and reducing logistics costs for businesses.
Solar farms are turning to sheep instead of mowers to cut grass under solar panels, lowering costs, reducing emissions and creating new income for farmers.
Fraudsters posing as local officials are making fake calls about missed jury duty, demanding payments in a rising scheme that exploits fear of arrest.
Honeywell Aerospace engineers developed a "surface alert system" that gives pilots two aural warnings when they are 15 and 30 seconds away from a collision on the runway.
Anonymous researcher has scraped public Spotify accounts of politicians and celebrities, highlighting major privacy risks in default platform settings.
AI chatbot toys marketed as screen-free playmates could undermine children's empathy and critical thinking skills, according to pediatric specialists.
TransUnion confirms a major data breach affecting 4.4 million U.S. consumers after hackers exploited third-party Salesforce apps to steal personal info.
Scammers use fake DocuSign emails claiming Apple Pay charges to steal personal information using fraudulent phone numbers and fake receipts.
Stay up to date on the latest AI technology advancements and learn about the challenges and opportunities AI presents now and for the future.
Farmers Insurance confirms data breach affecting over 1.1 million customers nationwide, exposing customer info including addresses.
The iconic Mary Kay pink Cadillac goes electric with the Cadillac Optiq, available only to the company's top 1% of sales force performers.
Cybercriminals abuse trusted Intel driver to gain kernel access and shut down Windows Defender, enabling undetected malware deployment since July 2025.
Using email aliases for online shopping and subscriptions can protect your privacy by preventing companies from linking your activity across websites.
New research shows AI overlap does not equal job replacement, with knowledge-based roles seeing most integration while physical jobs remain least affected.
Scammers target seniors who avoid social media by exploiting public records like obituaries and real estate filings to steal personal information and money
Recovery team in Italy use AI-enabled drones to detect missing hiker's red helmet, leading to successful recovery after months of ground searches
Google Salesforce system breach exposes business data while scammers use incident to target users with fake security calls and phishing attempts.
Google announces Pixel 10 lineup with Tensor G5 chip and Gemini Nano AI, introducing Magic Cue, Pro Res Zoom up to 100x and satellite emergency support features.
C San Diego study reveals 86% of school safety companies monitor students 24/7 on personal devices, raising privacy concerns.
Users can now add their favorite outlets' coverage to the Top Stories section of Google search results by utilizing the 'preferred sources' feature. With just a few clicks, you can add Fox News.
Stay up to date on the latest AI technology advancements and learn about the challenges and opportunities AI presents now and for the future.
Interstellar object 3I/ATLAS shows an unexpected frontal glow that Harvard's Avi Loeb says cannot be explained by sunlight reflection or standard cometary outgassing.
Receiving order confirmations for purchases you never made could mean your email address is being exploited in fraud operations targeting multiple retailers.

Bumble Bee Fish Oil - Do You Need It?

The makers of Bumble Bee Tuna generated some buzz today... Read More

What?s Causing Your Energy Drain?

This is such a busy time of year, isn't it?... Read More

Fructose Short-Circuits Glycolysis

First some terminology.Fructose ... a five carbon sugar that occurs... Read More

A Consumers Guide to Soy Terms

Although you may have heard about soy and all of... Read More

Three Steps to Preparing your Body for Summer

Summer is not too far away. It is almost time... Read More

Choosing Organic for Health

We come from a society where growing organic and just... Read More

The Importance of Water

Water is the most abundant substance in the human body.... Read More

Go Nuts!

Nuts of all kinds (I am talking peanuts, cashews etc)... Read More

Capsulized Food: The Next Step in Food Evolution

Anyone who has spent a day fasting from food, or... Read More

Confessions of a Personal Fitness Trainer

Last year I had a number of clients who started... Read More

Death, Aging, Rejuvenation (Part 1)

I would like to raise a question: Is Rejuvenation possible... Read More

Did You Start Your Life With Enough Probiotics?

Why does disease begin in the digestive tract? Your digestive... Read More

What on Earth is an Enzyme?

Enzymes are the workers in our body that make everything... Read More

The New Food Pyramid: Another Attempt At Providing Easy Answers

The Food Pyramid, first introduced to the US in 1992,... Read More

You are Closer to Being Vitamin C Deficient Than You Think

Okay, so you think you are doing pretty well with... Read More

Train Your Self To Eat Healthy

For some people it is really hard to give up... Read More

4 Steps To Brain Health

New studies bring to our attention that high levels of... Read More

Omega 3 Fatty Acids: What are They, Really?

"The physician who knows only medicine, knows not even medicine."... Read More

What You Eat Can Protect Your Skin from the Sun

(ARA) - By now you probably think you've heard all... Read More

What is Organic Food?

"Organic" has some quite specific legal definitions in most developed... Read More

Beans - The Perfect Food?

Beans. Legumes. Pulses. Whatever you call this plant group, they... Read More

Ever Hear of This Fruit?

I want to tell you about the most healthful and... Read More

How to Substitute Fat in Your Everyday Diet

Fat is a nutrient that is a contributor to the... Read More

Good Fats Prevent Chronic Disease

Essential fatty acids are the number one recommendation for anyone... Read More

Diet and Eczema

Much controversy and argument surrounds the idea that food may... Read More

whole house cleaning Northbrook ..