Eat slowly to feel full faster (it can take 20 minutes to register satiety) so you're less likely to overeat. Besides leading to weight gain, overeating causes sluggishness as your blood rushes from the brain to the digestive tract.
|12:30-1:30 P.M.||LUNCH MENU|
"Aim for 500 to 700 calories: one third from lean protein, one-third from whole grains, and the rest from vegetables and some fruit. Add a bit of fat, using nuts avocado, sunflower seeds, or salad dressing," says nutritionist Leslie Bonci.
Savor every bite of your lunch instead of gulping it down in front of the computer. Consciously chew up to 25 times or until food liquefies in your mouth; this prevents undigested chunks from turning rancid in the GI tract and generating an overgrowth of flatulence-causing bacteria. It also gives saliva a chance to produce enzymes that jumpstart the digestion process and break down carbohydrates.
"Slumping puts pressure on the belly, which can send stomach acid into the esophagus and cause reflux. It also can compress the intestings, slowing circulation and tightening the diaphragm, leading to constipation," says Janice Novak, author of Posture, Get It Straight!
1. Poach 4 ounces of wild salmon.
BENEFITS: Salmon is a good source of lean protein and omega–3s.
|2. Serve over 1/2 cup of chopped green and red cabbage and 1/2–cup sliced red bell pepper, lightly sautéed and seasoned with thyme and garlic.|
BENEFITS: Cabbage is high in vitamin U, which is healing for the lining of the GI tract; bell peppers are rich in vitamin C, a natural antihistamine; and thyme and garlic are antibacterial, antifungal, and antiparasitic.
3. Four ounces of dark fruit juice, like cranberry, tart cherry, or pomegranate.
BENEFITS: Dark fruit juice is loaded with antioxidants.
4. One–third cup fresh or dried pineapple, figs, or papaya.
BENEFITS: Dried fruits have natural digestive enzymes that help food go down smoothly. They also help your body maintain a good acid balance. If you get rid of acid, you throw off that balance and end up with digestive problems, including more gas.
|3:30 P.M.||Straighten your posture: Pull your shoulder blades back toward your spine, then gently press them down as if you want to tuck them into your back pockets. Check your posture every hour, or whenever you sit down at your desk after a meeting or a trip to the printer, suggests Janice Novak, author of Posture, Get It Straight! (Expert Publishing, 2006).|
|Eat an apple with almond butter. The apple provides fiber, antioxidants, and a sweet–and–tart crunch. A tablespoon of almond butter adds protein, monounsaturated fats, and carbs. The satisfying snack will make you less likely to crave junk.|