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March is on the way….Nutrition Month!

Fresh fruits and vegetables surrounded by a heart shaped measuring tape on white background

Have you heard the news!  March is National Nutrition Month.  So, to keep up with the theme of the month we are going to focus this on quick and easy nutrition practices that you can implement into your work day.

Firstly, let’s focus on hydration.  The general recommendation for water intake from the Institute of Medicine (IOM) is 2.7 liters (125 ounces) for women and 3.7 liters (91 ounces) for men.  They are referring to the total amount of water you intake from liquid and food sources in a 24 hour period.  Coffee and tea do not count because they act as a diuretic (cause your body to lose water).  A few indicators that you are not hydrating enough during your work day- yellow urine, headaches, dry skin, light headedness or dizziness, sleepiness, and/or dry, sticky mouth.  Remember, if you are exercising you will need more water than what is recommended above.

Eat homemade nutritious foods during your work day.  Pack your lunch the night before.  If you are already getting the kids lunch boxes prepared for their school day why not make one for yourself.  Add in some cut up veggies, an apple or banana, 2 hard-boiled eggs, ½ an avocado, a sandwich with left over roasted chicken from the night before.  Eating nutritious foods during your work day will help you be more productive, less sleepy after lunch and leaves your digestive system feeling great without any gas or bloating.

At the office stay clear of the boardroom where tempting donuts, baked goods and sugar drinks are waiting to be consumed.   I understand its Sally’s birthday and there is cake.  That does not mean you have to have a piece.  Did you know that one piece of cake averages 240 calories?  At lunch you will need to walk briskly for 50 minutes to burn this off.  Is Sally’s birthday cake really worth it?

 

410208788_a7717e21d6_bExercise during your work day will make you feel great.  If you have been sitting all morning and still have to finish off your day, get up at lunch and go for a nice brisk walk outside.  The sunshine and fresh air will feel fantastic.   Organize a group of walkers from your office.  This is a great way to chat and connect with one another improving your work place environment with better connections and happier people.  Did you know that exercise increases feel good hormones?  If you have someone in the office struggling with depression,
encourage them to lace up and join you on your walk.

 

We do understand that this information is not new information for you.  We also know that you understand that implementing just one of the suggestions above would be beneficial but what’s stopping you.  No one is going to do it for you.  Remember without your health, you have nothing!  If you are struggling with finding the energy and motivation to get started,  connect with us at the Johnston Health Center.  Our mission is to help our community live their best life!  Yes, you!  We want to help you live an extraordinary life.    Connect with us today for more information.  Book your free consultation HERE

Get Educated! Get Inspired! Take Action!

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