Here are some quick fixes and adjustments to your daily work habits to help you get back on track! 

Stop Sitting All Day

Here are some ways to break this habit:

• Take a break from sitting by getting a standing desk, or make one by stacking boxes and placing your laptop or computer monitor on top. Just make sure it’s sturdy!
• Set a regular reminder to refill your water bottle, which forces you to get up to move around and also helps you stay hydrated.
• During your lunch break, venture out to a lunch spot farther than the one you usually use, or use half the time to take a stroll at a nearby park or around the neighborhood.

Try Not to Stay Hunched Over a Keyboard

Nobody likes ending the work day with back and neck pain. Often, we are slouching over our keyboards for hours, leading to poor posture and constantly tensed shoulders. To fix that, take stretching breaks throughout the day. Here are some of my go-to stretches:

• Clasp your hands behind your back and lift your chest and chin up to open your chest.
• Clasp your hands together above your head, palms turned to face the ceiling. Stretch upward, leaning to the right and holding, then do the same to the left.
• Roll your shoulders forward and backward several times to loosen up the upper portion of your body.
• Stand up and reach your arms high over your head. Reach your hands down to your toes. Exhale and let it all go!

Say “No” to Constant Treats

There always seems to be a special occasion at work, meaning someone is bringing in a new variety of cake or cookies. It’s sweet of your coworkers to bring in treats for the team, but save those for special occasions and when you really want one. To resist these temptations, keep these tips in mind:

• Sometimes you can mistake thirst for hunger. If you’re tempted by office treats, try sipping a cup of tea or water instead, which may help curb your cravings.
• Keep a stash of healthy snacks for when you are hungry and, instead of the brownie your coworker is offering, reach for the trail mix, nuts, fruit, nutrition bars, popcorn or carrot sticks and hummus. Having your own snacks also can steer you away from hitting up the vending machine for goodies.
• If you’re the type of person who likes to keep candy at work, remember this: out of sight, out of mind. Move the candy dish off your desk to a common area — or consider getting rid of it completely. If you aren’t willing to do that, try using a candy container that is not transparent.
• Set a healthy example at the office. When it’s your turn to bring treats, bring fruit instead. Somebody will be sure to thank you for that, and you never know — the whole team may catch on.

Remember, it’s possible to create a healthier office routine with a little mindfulness and some planning.

 

Start by removing any food items from your pantry and refrigerator that are questionable, either in terms of food safety or that, nutritionally,  don’t make you feel your best. If items are still sealed and haven’t expired, you should consider donating them to a food bank rather than tossing them in the trash.

Now it’s time to restock with more healthful foods Here are my suggestions for essential ingredients to have on hand to whip up a healthy meal in no time!

Pantry Essentials

Canned beans. Easily incorporated into chilis, soups, salads or made into hummus. They make a meal hearty and add protein, iron and fiber.

Lentils. A go-to item for adding protein and fiber to your meal, they cook quickly and maintain their texture well when refrigerated.

Nut butter. Can be eaten with apple slices as a snack, spread on toast or added to smoothies for a rich, nutty flavor. A little goes a long way.

Quinoa. Prepared and ready to eat in 15 to 20 minutes, it is one of the easier grains to cook and 1 cup cooked provides protein, fiber, iron and magnesium. Cook a big batch and use it throughout the week!

Low-sodium chicken stock. For adding flavor to sauces, soups or cooking grains.

Nuts and seeds. As a crunchy salad topping, a snack or — who knows — maybe you’ll even feel like making nut milk one day.

Canned Tomatoes. A staple for sauces, soups and chili.

Whole-wheat pasta. Easily tossed with homemade marinara or pesto sauce, or a simple garlic and oil.

Olive oil. Used for roasting, sautéing, salad dressings and more.

Balsamic vinegar. Used in salad dressings, braising meats and marinades.

Honey. Drizzle onto plain Greek yogurt or use in baking and sauces.

Spices. My must-haves are oregano, bay leaves, garlic powder, onion powder, cinnamon, cumin, paprika, chili powder, curry powder and turmeric. I also always have vanilla extract on hand to add into baked goods and smoothies for flavor.

Fridge Essentials

Eggs. One of the most versatile ingredients in your fridge! Use for omelets, frittatas, baked goods or hard-boil them to have for the whole week.

Hummus. Great for snacking — spread it on crackers or pita chips or use as a veggie dip.

Cut vegetables. Carrot and celery sticks and pre-sliced peppers make a great afternoon snack.

Plain Greek yogurt. For parfaits, smoothies, soups, tuna salads or used as a sour cream substitute.

Milk. Any variety can be used for smoothies, coffee or a cup in the morning with breakfast.

Low-fat string cheese. Another great snack option that can be paired with whole-grain crackers or fruit.

Cut up veggies and fruits. Keep at eye level so you’ll remember to eat them before they go bad.

Lean protein. Chicken, turkey and fish — but store in the freezer if you know it will be hanging out for a while.

Freezer Essentials

Frozen veggies. A lifesaver to throw into anything from soups to pasta to stir-fries.

Frozen fruits. For smoothies and on yogurt, even in the winter (they are frozen at their peak).

Frozen meals. When cooking, make a big batch and freeze some for later. Soups, burgers and chili stay well in the freezer.

Bread. Defrosts well and can be kept in the freezer for up to 3 months!

Take this list to the store with you to spring clean and de-clutter your kitchen. A kitchen stocked with nutritious foods makes eating healthy easier!

Some days just call for comfort food. Here is a healthy twist on spaghetti and meatballs using ground chicken, hearty eggplant and meaty mushrooms. You can serve these juicy and tender meatballs over whole-wheat pasta, with sautéed vegetables, and topped with tomato sauce, or skewered with a toothpick as an appetizer. This recipe is also a great way to introduce eggplant and mushrooms to kids or picky eaters. Give your meatballs a nutrition boost with this recipe! 

Chicken, Eggplant and Mushroom Meatballs 

Yields 16 meatballs 

Ingredients 

• 1 large eggplant 
• 2 tablespoons olive oil, divided 
• 1 pound ground chicken 
• 1 to 1½ cups mushrooms (I used a mix of cremini and white button) 
• 1 small minced yellow onion 
• 4 minced garlic cloves 
• 1 28-ounce can crushed tomatoes 
• 1 tablespoon dried basil 
• Salt 
• Freshly ground pepper 
• 1 cup bread crumbs 
• 1 large egg 
• 2 tablespoons freshly grated Pecorino Romano cheese, and more for serving 
• ½ tablespoon dried parsley 
• All-purpose flour, for coating 
• Vegetable oil  

Instructions 

1. Preheat oven to 350° F. Using a fork, prick the eggplant all over and set it on a baking sheet. Drizzle with olive oil and roast in the oven for 45 minutes to 1 hour, until it becomes very soft and easy to pierce with a fork. When done, remove from oven, cut in half lengthwise, scrape the flesh into a large bowl and discard the skin. 
2. While eggplant is roasting, heat 1 tablespoon olive oil over medium heat and cook the chicken, seasoning with salt and pepper. Add the mushrooms and cook until soft. Set aside. 
3. In a large skillet, heat another tablespoon of olive oil over medium heat and cook the onion and half the garlic, stirring frequently. Add the crushed tomatoes and dried basil and bring to a boil. Simmer the mixture over low heat for about an hour. 
4. In a large bowl, stir together the mushrooms, eggplant, chicken, bread crumbs, egg, cheese, dried parsley and the rest of the garlic and season with salt and pepper. 
5. Using an ice cream scoop, scoop and form the chicken mixture into balls. Coat the meatballs lightly in flour and line them on a baking sheet or large plate. Note: Place them in the refrigerator for 15 to 20 minutes if they seem to be falling apart when handled. 
6. Heat 1 tablespoon of vegetable oil over high heat and start adding the meatballs, placing them in the pan and being sure not to crowd too many at one time. Turn occasionally until browned all over and internal temperature has reached 165°F. 
7. Drain the cooked meatballs on paper towels. Serve over whole-wheat pasta and veggies with the tomato sauce. Optional: Garnish with fresh basil leaves and grated cheese.