What does being on-the-go mean for your health?
Being chained to your workstation or living out of a suitcase may
reflect well on your paycheque but what does being on-the-go mean for
your health?
Could your job be making you fat? Research proves that it is quite possible. Between workplace pantries, vending machines, to lavish business luncheons and social meets, your work could be the biggest reason behind the kilos that you're piling on. According to a recent research-headed by Professor Adrian Kennedy of Lifetime Wellness Rx International, the wellness wing of Apollo Hospitals Group-a sedentary lifestyle is the reason behind 80 per cent of the medicare costs borne by urban India. Touted as the 'automation age,' a stress-laden, less active lifestyle has lead to a rise in cardiovascular diseases, diabetes, cancer risk and psycosoma, among Indians. For most of us, our work dictates the way we live but by making a few minor changes in our diet we can ensure better physical health and mental wellness in the long run. Read on to know how.
LONG HOURS AT WORK
You believe that you work your tail off, but don't get due credit or compensation for the same. This is 'effort-reward imbalance' and is a common phenomenon in the current economic slowdown. You may resort to burning the candle at both ends to mend the fractured spirits and prove your worth in the organisation, but you may have to pay a heavy price for your diligence, eventually.
A study by American medical journal Annals of Internal Medicine proves that people who work an average of 11 or more hours per day have a 67 per cent higher risk of suffering a heart attack or depression. "Work stress, long hours, and so-called failures or missing targets and deadlines lead to emotional eating and obesity," says Dr Bhuvaneshwari Shankar, group chief dietitian, department of dietetics, Apollo Hospitals. Due to the high-stress environments, our brain constantly expects rewards in lieu of pumping in the adrenaline to soldier on. But the 'rewards' are more like vicious cycles that come in the form of espressos and junk food that lead to obesity and more stress. The key is to focus better at work, take a few breaks in between, and eat these foods that will help you power through a long day at the office:
Nuts Grab a handful of almonds and walnuts to stabilise blood sugar levels for the rest of the day and combat hunger pangs at odd times.
Yoghurt A cup of probiotic low-fat yoghurt promises healthy digestion and prevents bloating due to prolonged sitting in one place.
Dark Chocolate Your go-to resort after an afternoon workday crisis. Reach for just a piece of dark chocolate that will trigger the release of endorphins and serotonin, to lift your mood and calm frayed nerves.
Fresh Fruits Pack apples and citrus fruits like oranges and blueberries that will come at your rescue when you are about to doze off at your desk.
Mint Tea Not just delicious, research suggests that periodic whiffs of peppermint improves focus and performance.
FREQUENT FLYING
Your job involves a lot of travelling, on the road or up in the air, for about two to three times a week. A lot of people will give an arm and a leg to have your job. You, on the other hand, have come to realise the flipside of frequent flying-the overall stress, the lack of a consistent healthy diet, the extended periods of sitting, the effects of cabin air and jet lag, all take their toll on your health. Frequent business travels often leave no room for good health.
By incorporating the following tips, by nutritionist Naini Setalvad, you can have a check on your diet and refrain from packing on the pounds in the stratosphere.
Carry Your Own Food We all have experienced the horrors that come packed in the form of flight food. Skip it as often as you can. Pack your own sandwiches, salads and/or healthy snacks like whole fruits, nuts and granola bars. Put them in your handbag in small air tight containers and munch when you feel hungry.
Keep Yourself Hydrated Pack at least two litres of water while flying for more than three hours. If baggage weight is a problem, buy bottled water after the security checkpoint to take on board.
Business lounges pose as big temptations when it comes to alcohol, aerated beverages, coffee and tea. These lead to dehydration that can cause or exacerbate hunger, jet lag and fatigue.
Eat Breakfast Whether at home or in a hotel, make time for a healthy breakfast-comprising of milk, cereals, whole wheat toasts, eggs and fruits. You'll be less inclined to hit the airline's business lounge food or the airport's food court before your flight takes off.
Office temptations
Your workplace can be a treasure trove of dietary indulgences- think, the canteen, vending machines, food deliveries, business lunch and evening engagements. According to researchers at Case Western University, peoplepleasers (those who strive to keep their business or social relationships smooth) are particularly at risk of overeating in social situations. So if you can't fit into your favourite jeans anymore, you know you tried too hard to please your client. It's time you be mindful of these workplace diet challenges:
On a Business Luncheon While the company may pick up the tab, don't take this as an excuse to overeat. If you're the host, opt for a Japanese or a Mediterranean restaurant. Research has proven that these two cuisines are the healthiest and most balanced.
In the Canteen The mass-produced pantry food at work seldom meets hygiene and balanced-diet standards. Restrict eating from the workplace canteen to the minimum.
At the Vending Machine Research from Harvard University and Purdue University found that adding nuts to a calorie-controlled eating plan assists weight loss. So instead of the chocolate or cola, next time, go for a packet of assorted unsalted nuts.
AFTERHOURS
"At a massive seven calories per gram, alcohol is one of the most fattening substances you can ingest into your system-as compared to carbs and proteins that stack up at four calories per gram," says celebrity dietician Pooja Makhija. While you always have the option of saying 'no,' drink if you must, follow the below mentioned spirit rules before you hit the next party:
Strike a Deal Plan your alcohol intake into a daily calorie quota. If you have drinking plans for the weekend, try to save some calories each day in advance. And yes, stick with the rule!
Fill up First Alcohol on an empty stomach is bound to make you a wrecked train. Push the drink menu aside, savour the hors d'oeuvres first.
Water it Down Not only water is your best defence against a bad hangover, it also saves you from getting hammered in public. Go for one-to-one ratio.
Beer to the Bare Minimum Think of a bottle of beer as a whole chocolate cake. The calorie math doesn't add up in this scenario. If you're watching your weight, just avoid the pint when you can.
You believe that you work your tail off, but don't get due credit or compensation for the same. This is 'effort-reward imbalance' and is a common phenomenon in the current economic slowdown. You may resort to burning the candle at both ends to mend the fractured spirits and prove your worth in the organisation, but you may have to pay a heavy price for your diligence, eventually.
A study by American medical journal Annals of Internal Medicine proves that people who work an average of 11 or more hours per day have a 67 per cent higher risk of suffering a heart attack or depression. "Work stress, long hours, and so-called failures or missing targets and deadlines lead to emotional eating and obesity," says Dr Bhuvaneshwari Shankar, group chief dietitian, department of dietetics, Apollo Hospitals. Due to the high-stress environments, our brain constantly expects rewards in lieu of pumping in the adrenaline to soldier on. But the 'rewards' are more like vicious cycles that come in the form of espressos and junk food that lead to obesity and more stress. The key is to focus better at work, take a few breaks in between, and eat these foods that will help you power through a long day at the office:
Nuts Grab a handful of almonds and walnuts to stabilise blood sugar levels for the rest of the day and combat hunger pangs at odd times.
Yoghurt A cup of probiotic low-fat yoghurt promises healthy digestion and prevents bloating due to prolonged sitting in one place.
Dark Chocolate Your go-to resort after an afternoon workday crisis. Reach for just a piece of dark chocolate that will trigger the release of endorphins and serotonin, to lift your mood and calm frayed nerves.
Fresh Fruits Pack apples and citrus fruits like oranges and blueberries that will come at your rescue when you are about to doze off at your desk.
Mint Tea Not just delicious, research suggests that periodic whiffs of peppermint improves focus and performance.
Long layovers at airports and frequent flying causes health issues in the long run
Your job involves a lot of travelling, on the road or up in the air, for about two to three times a week. A lot of people will give an arm and a leg to have your job. You, on the other hand, have come to realise the flipside of frequent flying-the overall stress, the lack of a consistent healthy diet, the extended periods of sitting, the effects of cabin air and jet lag, all take their toll on your health. Frequent business travels often leave no room for good health.
By incorporating the following tips, by nutritionist Naini Setalvad, you can have a check on your diet and refrain from packing on the pounds in the stratosphere.
Binging on high-caloric junk food triggers addiction-like symptoms in the human brain
Keep Yourself Hydrated Pack at least two litres of water while flying for more than three hours. If baggage weight is a problem, buy bottled water after the security checkpoint to take on board.
Business lounges pose as big temptations when it comes to alcohol, aerated beverages, coffee and tea. These lead to dehydration that can cause or exacerbate hunger, jet lag and fatigue.
Eat Breakfast Whether at home or in a hotel, make time for a healthy breakfast-comprising of milk, cereals, whole wheat toasts, eggs and fruits. You'll be less inclined to hit the airline's business lounge food or the airport's food court before your flight takes off.
Office temptations
Your workplace can be a treasure trove of dietary indulgences- think, the canteen, vending machines, food deliveries, business lunch and evening engagements. According to researchers at Case Western University, peoplepleasers (those who strive to keep their business or social relationships smooth) are particularly at risk of overeating in social situations. So if you can't fit into your favourite jeans anymore, you know you tried too hard to please your client. It's time you be mindful of these workplace diet challenges:
On a Business Luncheon While the company may pick up the tab, don't take this as an excuse to overeat. If you're the host, opt for a Japanese or a Mediterranean restaurant. Research has proven that these two cuisines are the healthiest and most balanced.
In the Canteen The mass-produced pantry food at work seldom meets hygiene and balanced-diet standards. Restrict eating from the workplace canteen to the minimum.
At the Vending Machine Research from Harvard University and Purdue University found that adding nuts to a calorie-controlled eating plan assists weight loss. So instead of the chocolate or cola, next time, go for a packet of assorted unsalted nuts.
AFTERHOURS
"At a massive seven calories per gram, alcohol is one of the most fattening substances you can ingest into your system-as compared to carbs and proteins that stack up at four calories per gram," says celebrity dietician Pooja Makhija. While you always have the option of saying 'no,' drink if you must, follow the below mentioned spirit rules before you hit the next party:
Business and social engagements may throw your diet charts off the hook
Fill up First Alcohol on an empty stomach is bound to make you a wrecked train. Push the drink menu aside, savour the hors d'oeuvres first.
Water it Down Not only water is your best defence against a bad hangover, it also saves you from getting hammered in public. Go for one-to-one ratio.
Beer to the Bare Minimum Think of a bottle of beer as a whole chocolate cake. The calorie math doesn't add up in this scenario. If you're watching your weight, just avoid the pint when you can.
| FOOD SMART Forget calorie-counting. Just follow these simple diet rules and you will look better, live better and even work better. EAT GREENS WITH ABANDON Research suggests that only 20 per cent of men eat the requisite five servings of fruits and vegetables a day. From now, for breakfast, lunch, dinner, and mid-meal snacking, make green leafy vegetables and fruits the focus. LOVE THY LENTILS No need to worry about protiens when you live in India. Beans, lentils, legumes are the ultimate substitute for meat proteins. Filled with fibre and antioxidants, they're also cheaper than almost any meat staple. BREAKFAST IS A MUST The most important meal of the day is also the most neglected due to our erratic lifestyle. A study by American Heart Association reveals that a balanced breakfast helps keep heart issues at bay. INDULGE WISELY Nutritionists call it 'enlightened eating' . This means treating yourself to things you really love every now and then. Less is definitely more in this case. EATING OUT GUIDE Amid a sea of high-fat dishes that hog the menus of major multi-cuisine restaurants, here are the three most healthy food types to tuck into. Just because they are healthy dos not mean they are low on the taste quotient. Dig in wisely. JAPANESE Japanese cuisine, especially the kind eaten on the island of Okinawa, is very healthy. You want to eat the food of the land where people often live to 100-plus. Bite into antioxidant-rich yams and drink cups of green tea; enjoy a stir fry made of bok choy; seaweed rich in iodine and seafood like salmon high on Omega 3. MEDITERRANEAN Traditional Med foods like leafy vegetables, fresh fruit, high-fibre beans, lentils, and grains, tomatoes, olive oil, and Omega-3-rich fish boost immunity and cut the risk of heart disease, diabetes, and other diet-related ailments. SOUTH AMERICAN This cuisine is a healthy mix of what's eaten across the continent. South America has a very diverse culinary repertoire. The traditional diet consists of fresh fruits, herbs and spices, and vegetables along with high-protein grains like quinoa. |
