Sedentary Jobs and Your Health


I started a new full time job 3 weeks ago and I quickly realized that all of the guidance offered by the Wellness Team now applies to me. I sit for 8 hours a day in front of a computer!

Nutrition

My boss noticed pretty quickly that I was eating the same thing everyday. When she asked what I was eating, I replied that lunch is really an eat to live situation for me. We only have 30 minutes and my goal at lunch is to feed my body food that nourishes and sustains so I can get through the rest of my day.

What I eat is a veggie soup/stew/curry that has lentils or beans in it and I add fresh greens that wilt when I heat it up. It is just another way to add greens without having to eat a salad (I eat salad with dinner). I pack at least 3 servings of vegetables and 3 servings of fruit in at lunch every day. This is a low calorie nutrient dense lunch.

Check out low calorie soup and stew recipes here.

Exercise

I exercise everyday but it is not enough to counteract my sedentary job.

As I adjust to my new routine and learn my new job, I am constantly thinking about how I can move more during the day. Read about the health problems of sitting all day here.

Read about how to move more at work here.

My new goals for this week:

  • Eat while I work so I can use my lunch to walk.( many coworkers are doing this)

  • Walk on breaks

  • Use my standing desk

Be mindful of how much you move in a day, what you put in your body to fuel it and how that makes you feel.

Classic Sesame Noodles with Chicken

From Eating Well Magazine

TIP Swap 5 cups of raw zucchini, carrot or other veggie “noodles” for the cooked pasta.

Ingredients (serves 4)

  • 8 ounces whole-wheat spaghetti

  • 3 tablespoons toasted (dark) sesame oil

  • 2 scallions, chopped

  • 1 tablespoon minced garlic

  • 2 teaspoons minced fresh ginger

  • 1 teaspoon brown sugar

  • 2 tablespoons reduced-sodium soy sauce

  • 2 tablespoons ketchup

  • 8 ounces cooked boneless, skinless chicken breast, shredded

  • 1 cup julienned carrots

  • 1 cup sliced snap peas

  • 3 tablespoons toasted sesame seeds

Prep

  1. Cook spaghetti in a pot of boiling water according to package directions. Drain, rinse and transfer to a large bowl.

  2. Combine sesame oil, scallions, garlic, ginger and brown sugar in a small saucepan. Heat over medium heat until starting to sizzle. Cook for 15 seconds. Remove from heat and stir in soy sauce and ketchup. Add to the noodles along with chicken, carrots, snap peas and sesame seeds; gently toss to combine.

  • Make Ahead Tip: Refrigerate sauce and noodle mixture separately for up to 1 day; toss together before serving.

Nutrition information

  • Serving size: 1¾ cups

  • Per serving: 460 calories; 17 g fat(3 g sat); 9 g fiber; 53 g carbohydrates; 29 g protein; 59 mcg folate; 48 mg cholesterol; 7 g sugars; 2 g added sugars; 3,610 IU vitamin A; 16 mg vitamin C; 125 mg calcium; 4 mg iron; 407 mg sodium; 478 mg potassium

  • Nutrition Bonus: Vitamin A (72% daily value), Vitamin C (27% dv), Iron (22% dv)

  • Carbohydrate Servings: 3½

  • Exchanges: 3 starch, 1 vegetable, 2½ lean meat, 2½ fat

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