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.

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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