Healthy Eating Reminders For The Working Stiff: Breakfast Edition

Guest Post: Chris Heeter, Certified Personal Trainer and Certified Nutrition Consultant 

The biggest complaint I hear from people about eating a healthy breakfast during the work week is TIME. It is much easier to hit the snooze one (maybe two) more time(s) than getting up and whipping together a healthy breakfast. The problem with missing breakfast at home is you are more likely to eat whatever is available at work: bagels and cream cheese, donuts, pastries etc. Which no doubt are delicious but lack good protein to start your day off right. 

Instead of fooling yourself every night with aspirations of waking up early and cooking a hearty breakfast you should prepare, cook and store the night before! Better yet prepare for the week! It is fun and easy to do on a Sunday afternoon between football games or the Sunday night line up.

 A personal favorite of mine is boiled eggs, fruit and whole wheat toast. However, my co-workers may not be so fond of the smell. A friend of mine then introduced me to the idea of an egg casserole. The possibilities for healthy eating are endless and so are the recipes online. You can add veggies, spices, meats and low fat cheeses in any variety you choose.

The beauty of the casserole is you can store it at home and eat before you leave for work or at the office for your morning break. Add a fruit of your choice and you have a very healthy, balanced meal. There are countless options for healthy eating in the morning but the one thing they all have in common is being prepared. Grocery shop for the week over the weekend and if you like that extra fifteen minutes of sleep in the morning prepare your meals the night before.

Next week I will post about easy lunch solutions.

-Chris Heeter

Certified Personal Trainer

Certified Nutrition Consultant

703-304-0917

ChrisHeeter@yahoo.com

Office Exercise Move of the Day: Side Lunge

My first job out of college revolved around personal training and group exercise.  I was a personal trainer, taught aerobics and Zumba classes, and was the tennis coach at my high school.  When a job offer came along for a desk job, working downtown DC from 8:30-5 every day, I was nervous about the transition. 

The first few months I could hardly sit still for an hour at a time.  I came up with the idea to write down exercises that I could do in the office, pick one a day and every time I get up to get water, use the copier, or go to the restroom, I would do a few repetitions of that exercise.  I have a reminder on my computer that goes off every 2 hours to remind me to do the exercise, giving me that mental and physical break that I need. 

The move I picked for today was the Side Lunge.  This is the perfect exercise for my hips, which can tighten up easily from sitting.  This is different from a regular Lunge or Squat because it’s working those hip muscles, and not just the hamstrings and quadriceps.  To start, keep your feet parallel, like you’re about to do a regular lunge.  Then stepping one foot wide out to the side, keeping the foot pointing forward, squat down, keeping your chest up and making sure your knee does not go past your foot.  Then release and go back to the starting position.  Do 10 on one side and then switch.  It’s easy to do, doesn’t take a lot of space, no weights are necessary and takes about 2 minutes to complete!

Tis the Season to be Jolly

A co-worker came in my office today and asked if I was going to work out during lunch today, because I usually do.  

I said yes, my usual lunchtime Pilates class is today. And she goes "Aw, that’s no fun."

Um actually it is fun.  And I don’t think I'm missing anything by not going to lunch with the co-workers.  In fact, I know missing a workout and staying in to eat is more damaging for my health and career than staying in to eat.  I need a mental break during the day, because sitting for 8 hours at a desk is killing my back and hips.  So whatever I can do to prevent during into an old lady at 25, I’m going to do. I actually did sit with them for ten minutes before class started, and saw what they were eating.

 

Now I know the importance of bonding with co-workers, and there are times where I’ll go to lunch with a few co-workers, or we’re celebrating someone’s birthday.  Either way, I do actually spend a lot of quality time with my co-workers.  I just like my lunchtime Pilates class more than I like going to the Well-Dressed Burrito.  

My office has been receiving a TON of Christmas baskets filled with chocolate covered apples, caramel, almonds, pretzels, crackers, biscuits- you name it.  And my co-workers have been complaining that that is the reason they can’t lose weight, because they sit all day and eat whatever is up for grabs in the kitchen.  I have worked in this office for over a year and although I feel not as in shape as I was when I was a full time personal trainer/ group exercise and Zumba instructor/ tennis high school coach, I am almost exactly the same size and shape.  And I love sweets and free food as much as the next person, but for me, the difference is commitment.  I chose to work out during lunch at least 2xs a week, even if it’s just yoga, Pilates, or walking on the treadmill.  Occasionally I'll do some sort of aerobic class, as well.  For some people they like to work out early in the morning, which is admirable and I wish I could do.  Others, they like after work, which can be a little riskier because of how easy it is to skip; regardless I think everyone needs to stop putting their health last and cut out at least half an hour during the day to move around and get that heart rate up.  

I stumbled upon this video titled "23 1/2 Hour Day" and I love the message it's sending.  Simply exercising (even if it’s just walking) for half an hour a day can reduce the risk of A TON of health diseases, but it also makes you and your body feel better in general!

http://www.youtube.com/watch?feature=player_embedded&v=aUaInS6HIGo

Merry Christmas!!