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By now, you’re back at work, but if you’re serious about being healthier in 2017, then you need to know how to stay on track during the daily office grind. Here, Susie Burrell, dietitian and creator of diet and lifestyle program ShapeMe (shapeme.com.au), shares key food and fitness ideas to use daily…
7am
Breakfast: Eat a good meal
Skipping breakfast is non-negotiable – but it’s important to choose your food wisely. Susie says you should have wholegrains, low-GI carbohydrates and a good source of protein. ‘Try a smoothie, Greek yoghurt and berries, or avocado with eggs
or smoked salmon on wholegrain toast.’
9am
Work Arrival: Drink water
Before you jump into the day’s tasks, Susie recommends filling
a water bottle and sipping it regularly throughout the day. As well as keeping your body hydrated, drinking water
can help prevent you from mistaking hunger for thirst.
10am
Morning Tea: Snack smart
Well-timed and well-chosen snacks can help to curb the temptation to hit the vending machine. ‘Aim to eat every
few hours to keep your concentration levels up and your metabolism pumping,’ Susie advises. For a healthy snack, Susie’s go-tos are cheese and crackers, a small coffee, a piece of fruit,
a handful of mixed nuts
or homemade bliss balls.
11am
At Your Desk: Get up and move
Chained to your office chair? Susie recommends standing up and moving at least once every hour. ‘Incidental activity is crucial for mental wellbeing and cognitive functioning,’ Susie explains. ‘A pedometer or fitness tracker are great
for keeping you on track.’
1pm
Lunch Hour: Bring your own
A homemade lunch can do more than just save you money. ‘Homemade lunches tend to contain around half the kilojoules of a similar cafe or food court option.’ Susie recommends making
an effort to eat lunch away
from your desk and taking a 20-minute stroll.
3pm
Peak Period: Stress relief reboot
Frantic times can sometimes make us feel inclined to reach for a sugar fix. Instead, Susie recommends keeping a protein-rich snack handy and either eating it away from your desk,
or while watching a funny video. That way, you can zone out
and regroup before getting
back to the task at hand.
5pm
After Hours: Set physical
activity targets
‘At a minimum, aim for 10,000 steps a day in addition to at least two heart rate-raising exercise sessions
a week,’ Susie says. To make it happen, she suggests scheduling workouts into your diary and treating them as unbreakable appointments. To achieve the step target, try a few routine adjustments. ‘Park your car further away, or get off public transport a few stops earlier,’ Susie says.
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