7 HEALTHY ADVICE FOR WORKING PEOPLE

How should eat people who have a desk job? If you are one of those who spends 8 hours a day, 40 hours a week, 2000 hours a year sitting and you want to eat healthy, to maintain your weight this advices are for you

1. Don’t Start Your Day Without Breakfast

In the morning, body's energy store is empty. It can cause irritation and inattentiveness. The combination of protein, carbohydrates for breakfast is right decision; you can choose bread with bran or rye bread and cheese or oatmeal with yoghurt or milk. Calcium (dairy products and green vegetables) and magnesium (wheat, rye, beans, pumpkin and sunflower seeds) is an important anti-stress mineral. Vitamins from group B are also referred to as nerve vitamins. B vitamin are contained in meat, fish, bran and rye products and dark green vegetables. In the morning, one or two cups of coffee will help you to get awake. More can cause heart palpitations, fear and anxiety.

2. Drink Plenty Of Water

Water intake is very important for regulation of renal functions, blood circulation, body temperature, transport of nutrient and waste elimination. Inadequate consumption of water during the day can cause weakness and fatigue.

3. Reduce The Tea And Coffee Consumption

Excessive tea and coffee consumption impairs the absorption of some vitamins and minerals. Tannin and caffeine have negative effect on antioxidant vitamins (A, C, E). If you use sugar to your coffee remember that 1 cube of sugar = contains 10 calories. It quickly rises blood sugar level and cause continuous stimulation of insulin hormone. It can lead to hyperglycemia (high blood sugar) and hypoglycemia (low blood sugar). You may choose green tea and herbal tea instead.

4. Do Not Skip Meals

The most important thing. Do not forget about snack. Snacks, protect from long hunger, ensure the energy required by the body what helps to regulate blood sugar and metabolic rate. It prevent from fatigue, concentration or sleep problems. You will feel yourself more vigorous and fit.

Snack options:

Dried apricots, yoghurt, walnuts

Raisins, nuts

Milk or kefir, 1 fruit

Yoghurt, almonds, dried figs

5. Reduce Sweets By Choosing Dried Fruits!

Desserts such as chocolate and cakes contain big amount of fat and sugar. Excessive consumption this type of sweets causes fat storage. You can reduce the sugar cravings by choosing dry fruits.

6. Find Time For Exercise

Exercises protect the bone structure. It also supply oxygen to the muscles and ensure elimination of waste materials from body Physical activity increases metabolism rate, what helps to burn the calories (energy) and prevent excess storage of fat.

7. Eat Walnuts At Conferences

If you need to make a persuasive speech at a meeting or conference some of food products can improve your memory and perception skills. Eating walnuts, pistachio nuts or hazelnuts helps to focus on a subject. Shrimps impact the brain; provide the body with omega-3 fatty acids, which extend the period of attention. Lemon and orange, due to vitamin C, revitalise, increase the perception capability. Carrot stimulates the brain metabolism, supports memory. Avocado is for short-term memory; it contains a big amount of fatty acid. Ginger improves blood flow, provide more oxygen to the brain.