People spend almost 2,000 hours on the job each year. For many, work is literally a “home away from home.”

Given the time we spend behind the desk, the steering wheel or out in the field, the food and activity choices we make on the job can have a huge impact on our health and wellness. Healthy living can come to work. Planning is the key.

This article will help you shop for and prepare healthy meals at work and give you some ideas on ways to be more active during your workday.

Stock Up on Healthy Foods

* Create a small “stash” of non-perishable food you can keep in your desk, briefcase, vehicle or locker. This is food that you can snack on or use to round out a meal on the go.
* Examples of foods to stock up on include dried fruits (raisins, dried cranberries, dried apples or apricots), individual containers of canned fruit or applesauce, whole-grain crackers, mini-boxes of whole-grain cereal or trail mix.
* Replenish your entire “stash” at least once a month to ensure you always have a fresh supply of healthy foods on hand.
* Pack a water bottle. A lack of water can make it harder to concentrate and can affect your work performance. Keep a water bottle with you through the day. Avoid specialty coffees and teas and soft drinks. Instead, enjoy water with your workplace snacks and meals.

Make Your Brown Bag Meals Healthy Meals

* Packing your lunch or other meals can be better than buying them. When you pack your lunch, you can control the choices and the amount you eat.
* For example, for lunch you could bring a whole-wheat pita (grain product group) stuffed with shaved turkey (meat and alternative group) plus a baggie of raw vegetables (vegetable and fruit group) plus a container of low-fat yogourt (milk product group).
* Vary your choices each day to prevent boredom.
* Play it safe. Use insulated containers and ice packs to keep foods at safe temperatures.
* Put food that’s meant to be hot in containers that lock the heat in. Use ice packs to keep cold food icy cool.
* If possible, avoid eating at your desk. Desktops have been shown to harbour high levels of bacteria, which can pose a health risk. Enjoy lunch in the staff lunchroom or, weather permitting, head outside and do a picnic.

Make a Move

* Taking activity breaks through your workday can help to increase productivity and promote overall health and wellness.
* Enjoy stretch breaks. Step away from your desk, and take a minute or two to get the kinks out.
* Replace your coffee break with a walking break. Invite your co-workers to join you.
* Sign up for a cause. Form a team in your office and participate in a charity fun run or walk.
* Recruit a leader. Bring a fitness leader into your office to lead an aerobics, yoga or resistance training class. Share the costs among the participants.

Work is a big part of life for most adults. Take the healthy eating habits you practise at home on the job with you. Stock up on healthy snack foods, bring brown bag meals that pack a nutritional punch and make active living a priority in your workplace.

Source: HealthyAlberta.com

Despite the fact that eating out is “in,” nothing beats a home-cooked meal. Home-cooked meals (which tend to include more vegetables and fruit and fewer fried foods and soft drinks) offer health benefits, including decreasing the risk of obesity. Meals cooked at home also cost less than restaurant, takeout, or prepackaged meals.

Cooking at home lets you control your eating habits. You don’t have to be a professional chef to do it! In fact, with a few simple tips, you can prepare delicious, healthy meals that your whole family will enjoy.

Stocking up Your Kitchen

Shop with care, and bring home ingredients that are as fresh as possible. Buy produce during its growing season. Fresh-picked vegetables and fruit are at their peak of freshness and often cost less. Watch for sales on frozen and canned vegetables and fruit, which are just as good for you. Choose foods that are far away from their “best before” date.

Herbs and spices add flavour to foods without adding fat, calories, sugar, or salt. Different herbs and spices go well with different kinds of foods. Experiment to see what works. Sprinkle cinnamon on your morning bowl of oatmeal. Add a dash of curry powder to a chicken sandwich. Use ginger root to give your next stir-fry an exotic taste.

Equip your kitchen with a variety of cookware and tools. Build a collection of knives to remove fat from the outside of meats or for cutting vegetables into pieces. Buy roasting pans with racks that allow fat to drip off and away from meat. Invest in a steamer or slow cooker for no-fuss, no-muss preparation of vegetables, rice, and casseroles.

Getting the Most out of Your Food

Steam or microwave vegetables and seafood. Broil, grill, roast, or barbecue meat, fish or poultry. Poach (cook in water or juice) fruit for a simple, elegant dessert. Use cooking methods such as frying or sautéing that add extra fat and calories to foods less often.

Replace higher fat, less nutritious ingredients with healthy substitutes. For example, top pizza with part-skim, rather than full-fat, mozzarella cheese. Use two egg whites instead of a whole egg in muffins or quick breads. Substitute evaporated 1% or skim milk for whole milk or cream. Replace all-purpose white flour with whole-wheat flour. Use applesauce or stewed prunes to replace some or all of the sugar in recipes.

Try adding healthy ingredients such as tofu, vegetables, or skim-milk powder into family favourites. Firm tofu can be crumbled into casseroles. Stir grated carrots, squash, or sweet potato into pasta sauces. Skim-milk powder adds a creamy texture (not to mention calcium and protein) to hot cereals, mashed potatoes, and soups made with milk.

Cookbooks and websites are great places to get more ideas. Check out the cookbook section in your local library

Now You’re Cooking!

Have some fun! Home-cooked meals can be a way of showing others that we care. Cook with family and friends. Let children take on simple (and safe) tasks such as stirring or measuring. Experiment with new recipes, and don’t be afraid to add your own creative touch.

Source: HealthyAlberta.com