Anyway, what’s the problem with eating healthy at work? We spend most of our time at work, that is. Some of us spend breakfast, lunch, and dinner at work. What about that 2:30 slump? Do you find it difficult to think clearly? Well, when you eat to improve your health, you think more clearly, you are a better problem solver, you lose weight, and you feel more energetic. Doctors know and you know it too when you choose unhealthy foods, you not only use up more sick days, but you also increase your risk of high blood pressure, high cholesterol, and high blood sugar, resulting in you spending money on medications, medical bills and emergency room. visits

These are all good reasons why you should consider revamping lunch at work. Wondering how do I get started? Start by ditching those microwave meals, salty soups, carb-laden sweets, and of course, fast foods that put you to sleep. Instead, replace them with healthy foods, such as a hearty fruit salad, whole-bran muffins with a large glass of iced tea or water that will keep you awake and alert.

Eating healthier at work doesn’t have to be complicated, expensive, or boring. In fact, it could start the next trend toward healthier eating in your office. This new trend will give you a leaner body and quicker thought processes that you can use to not only show off but get ahead at work. Now tell me, who doesn’t do that? I know, I know, you’re probably saying to yourself, “That sounds great and all Cindy, but who has time to eat healthy anyway?” Don’t worry, I completely get it, with heavy work schedules, time crunch, and tight time frames, many of us end up eating lunch at our desks or running for a quick lunch. Now you’re probably thinking, but eating healthy means eating boring salads, right? Completely wrong! Salads not only don’t have to be boring, but they’re not your only options when it comes to healthier eating with “corporate flair.”

Soups – Sandwiches – Salads

• soups – Studies have shown that broth-based soups can not only fill you up with fewer calories and keep you feeling full longer, but also fill your quota of potentially satisfying all your daily vegetable requirements in one meal. I know right? Pretty impressive, huh? When eating healthy, be sure to choose a low-sodium soup based on chicken, vegetable, or beef broth with lots of colorful vegetables to take advantage of. Canned soups are fine in a pinch, but pay attention to total calories per serving, fat grams, and sodium content. Homemade soups are a healthy option since you can control the ingredients. You can make a large batch of soup on the weekends and then freeze it in single-serving containers to enjoy throughout the week.
• sandwiches – Put a new twist on the traditional sandwich by using whole wheat pita bags or whole wheat tortillas for healthy wraps. Don’t eat a lot of mayonnaise though, it’s mostly full of fat and empty calories. Try mustard, hummus, low-fat mayonnaise, or even low-calorie salad dressing for more flavor. Another tip, there are many varieties of low-fat cold cuts available and easy to prepare, so what are you waiting for? Make your deliciously fantastic “sandwiches”! When you go for deli meats, be sure to avoid meats with nitrates listed on the label because there have been many studies correlating nitrate intake with cancer and other health conditions. Another option is to load your sandwich with fresh vegetables like tomatoes, cucumbers, green bell peppers, avocado, dark leafy green lettuce, kale, and spinach.
• salads – If you think that a salad is just some lettuce thrown in a bowl with dressing, then you are seriously mistaken. Salads are the perfect way to enjoy a big lunch without adding extra inches to your waistline. To make the perfect salad, start with the lettuce: darker leaves mean more nutrients, which means ditching iceberg lettuce because it’s basically nutritionally empty. Dark leafy greens are not only tastier but also better for you. After choosing your favorite lettuce, spinach, and/or kale, the possibilities are endless. Pick and choose your favorite vegetables, fruits and even nuts to make a colorful and delicious salad. To add fiber add beans, nuts, apples, pears, and even some dried fruit. You can even add some diced cooked chicken, turkey, tuna or salmon for a protein punch.

Healthy Salad Dressing Recipe

1/2 cup balsamic vinegar

1/2 cup lemon juice

1/2 cup cold-pressed organic extra virgin olive oil

Blend or shake together in a jar. Add some Dijon mustard, honey, salt and pepper and taste to your liking. Then drizzle over your salad, creating a delicious and healthy treat!

By making a few small healthy changes to your eating habits, you’ll feel more awake, alert, and clearer thinking—and save money on doctor bills. Including more nutritious food at work doesn’t have to be difficult or boring. In reality, the variety of healthy foods far exceeds what is offered by vending machines, food counters, and fast food outlets. Eating healthy at work is easy, affordable, and the benefits are immeasurable in the long run.

Is it still too hard?

So ask yourself this, what would you be willing to change to have more energy to play with your kids, go out at night with your friends and family? Is that too many trips to fast food or a couple bags of chips to feel good all day?