The Office: healthy energy tips for your day at work

You may not work at Dunder Mifflin with a charming boss like Michael Scott, but you might need some extra boosts to help get you energized throughout your work day. Here ya go...

LEAVE YOUR DESK

And, if possible, leave your building. This can be difficult to do, especially when no one else at your office does, or when you have a pile of work that must be done today. But guess what? That work will always be there, and so will the people with unhealthy habits. You can't let either determine how you take care of yourself. The number one way to have an energetic lunch is to actually take a lunch. Remove yourself from your work environment – even if it's just for 15 minutes – and give your brain and body the break you need to return refreshed, energized and ready to tackle your afternoon. Get in a brisk walk or catch a cat nap if you need to.

WATER

Unless you have been sipping 3-4 glasses of water throughout the morning, you are probably already dehydrated, and even more so if you are a morning coffee or tea drinker. Our bodies are 2/3 water, and without replenishing your supply, you will feel tired and worn out – and you will look like it, too. Every energetic lunch should include a large glass of water. Soda, coffee and tea have no place at your lunch table. You can also bring freshly prepared juice to work you make morning of or night before and freeze. Go to http://www.marlyjones.com/JuicingArticle.html if you need help with Juicing.

LEAN PROTEIN

Without lean protein on your lunch plate, you will not be able to sustain energy until dinnertime. Grilled chicken or grilled fish are great choices for lunchtime and can be easily gleaned from last night's leftovers and perched atop a salad (see below) for maximum energy levels. No leftovers and no time to cook? Keep a few organic boiled eggs on hand for those times that you need protein-to-go. Or consider keeping a nutrient rich protein powder with you at work. This one is probably my fave:

http://www.marlyjones.com/fitness/TotalVegan.html

GREEN SPACE

Fiber is filling and beneficial to your digestive system, and a lunch salad is an ideal way to give yourself the vitamins and minerals you need. Pack your salad the night before, and pile on the leafy greens, other fresh vegetables, walnuts and almonds, stout cheeses – craft a colorful salad that you will look forward to and enjoy. To save time, prep all your veggies before the week begins so they are ready to go when you are. Here's another handy option to get your greens in you (and your kiddos)...

http://www.marlyjones.com/nutrition_diet/PowerFruits&Veggies.html

FRUIT

Add a washed piece of seasonal whole fruit to your lunch box: Apples, bananas, oranges, plums, nectarines and peaches all work well. This piece of fruit can be saved as an afternoon snack for those of us who like to eat all day long – just make sure to eat a handful of nuts along with it. Eating carbohydrates alone without any protein or fat will make your energy crash shortly thereafter; strive to never eat carbohydrates alone.

CHOCOLATE

A small piece of good chocolate at the end of your lunch will elevate your mood without delivering a whopping dose of sugar that will upset your body's balance. After such a healthy lunch, you can indulge. Choose a small square of dark chocolate and have some antioxidants along with your cocoa fix.

The trick to enjoying an energetic lunch is to plan on it. Healthy lifestyles don't just happen, and if you want to have energy throughout the day, prepare a lunch that will sustain you long before the hunger pains arrive.