In the hustle and bustle of the corporate world, America's struggle with weight gain continues. Despite the efforts some corporations and businesses make to provide “wellness" programs, the number of overweight and obese persons in America has increased. Primary culprits include poor time management, poor accessibility to healthy foods, and sedentary work settings.

Finding the time to fit in a workout proves to be a great challenge for America's workforce. However, we have to compensate for our sedentary working conditions. The majority of professionals spend 75-90% of their workday sitting in front of a computer. The other 10-25% of our time, we are sitting in meetings. Fortunately, more and more companies are building their own fitness centers in-house. Some also provide assistance with memberships to local clubs. The key is to utilize these resources. Your body and fitness must become a priority. Whether you can squeeze in 30-60 minutes in the morning, noontime or after work, most of these gyms and fitness centers can accommodate you. Other options include using a personal treadmill or going to local walk/run facilities. Explore different activities, such as walking, running, biking, swimming and group fitness classes to find what suits you. Find a partner at work with the same fitness goals. You can help motivate each other. More importantly, you must devise an exercise plan that works with your schedule and make it a priority.

Poor eating habits among professionals are enhanced by vending machines, catered luncheons, birthday celebrations, and poor choices at local restaurants. We often position our day for failure when we skip breakfast. As a result, we are starving by lunchtime and indulge in a large plate of food at our favorite restaurant. A well-balanced breakfast, including carbohydrates and protein, allows for a sustained release of energy to delay symptoms of hunger and maintain blood sugar levels. A good breakfast can be fast and easy. For instance, a bagel with light cream cheese and a piece of fruit, or a bowl of cereal topped with a sliced banana and a tbsp of sliced almonds. Even a turkey sandwich can serve as breakfast. Secondly, if you generally head to the vending machine around 10 am or 3 pm, you should plan ahead for healthy snacks. Bring along fruit, yogurt, pretzels, and soynuts for nutritious snacks. Remember portion sizes when snacking. Try to keep snacks to 100-150 calories. This should sustain you until your next meal. Finally, if you are part of the lunch gang that heads out for a delicious meal everyday, it is important that you learn how to make healthy choices. First of all, remember that a large, heavy lunch will not make your afternoon more productive. It is more likely that you will want to take a nap. If you can focus on nutritious, lower fat options in sensible portions your body and mind will be much more satisfied. You may want to think about limiting your restaurant visits and bringing a healthier alternative from home several days per week. This will likely help your waistline and your wallet. Please refer to the article titled “Tips for Eating Out” for suggestions on how to make healthy choices at different types of restaurants.

Author: Kelli Hairston, RD, LD

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