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Healthy eating at your desk!


Eating at your desk is not ideal. In an ideal world we'd all be working fewer hours, fewer days and taking more vacations. Unfortunately for many of us our jobs keep us in front of a computer for more hours than are natural. It's not recommended that you eat at your desk through your workday; however there are times when deadlines must be met and every hour in the day is accounted for.

During these times don't let the lack of time become an excuse for a poor diet. A poor diet can affect our mood, lead to weight-gain, a lack of energy, dehydration – the list goes on. If you must eat at your desk make the right choices. Start now by changing some of the foods you currently have for foods that will give you energy and leave you feeling good. Try the following:

CHANGE coffee, FOR water and herbal tea. Dehydration can cause headaches, make you feel weak, dizzy and make you feel tired. Drinking enough water will also force you out of the desk even if it's just a short walk to the lieu

CHANGE sandwiches, FOR rye bread (wheat free, gluten free) with peanut butter. Wheat can make many people feel bloated and lethargic. Peanut butter is a good source of protein and ‘good' fat, choose organic no sugar added peanut butter.

CHANGE crisps, FOR mixed nuts. Nuts are an excellent source of protein and are high in essential amino acids. Try a mix of brazil nuts, cashews and walnuts.

CHANGE cakes, FOR avocado. Avocados are rich in protein and also contain monounsaturated fats, which may help to lower cholesterol. They don't need to be messy. Cut the avocado around the long way and twist the two halves. Remove the pit and eat using a small spoon.

CHANGE fruit yoghurts, FOR natural bio live yoghurt and muesli (wheat free and gluten free). Muesli is high in fibre, which can help to lower cholesterol levels, and complex carbohydrates that are important for sustained energy. Eating bio live yoghurt can help in maintaining a healthy digestive system as well as boost your immune system.

All of these suggestions do not need to be refrigerated, with the exception of the yoghurt; therefore, you can store them in your desk! Yoghurt can be kept for a couple of hours at room temperature, try having it as an early morning snack.

If you're are really pressed for time all major food stores now have on line shopping. The first time you sign up will take the longest, once you're set up then you can save your favourites and save time in the future. You could always have someone order it for you!

Shopping List: peppermint chamomile or nettle tea, wheat free gluten free rye bread, sugar free peanut butter, mixed nuts, avocados, bio live organic yoghurt, wheat free gluten free muesli.

When shopping purchase as much organic as possible to ensure the maxium nutrients possible.It has also been well document that the residues from pesticides and fertilisers are stored in our fatty tissues.

All of the suggested snacks are excellent at any time, not just when you are eating at your desk. Remember improving you're diet does not replace the need to move you're body. Do you're best to eat away from you're desk and get out and MOVE.


Rosa Coelho is a Performance Coach, Personal Trainer and Sports Massage Therapist at Dax Moy Personal Training Studios in London. Rosa specialises in applying a holistic approach to health and fitness through The POWER Principles. For more information about Rosa visit http://www.rocofit.com

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