Developing healthier work habits

Developing healthy work habits, whether they are the traits of a good worker or the need to eat healthier in the office all are important in staying a productive, healthy and happy employee. There are a few things you can do to develop and practice positive work habits that will help you along the way:

Identify the traits that you want to enhance. Start with your current strengths and weaknesses and be honest with yourself. There is always room for improvement.

Being a better worker:
Be the employee you'd want to have as a boss. Be there, on time, all the time
Being there on time may mean you skip on breakfast and this isn't a good idea. Even if you're morning routine is too busy to eat before leaving for work, take a few slices of whole grain toast, some yogurt, or fruit to eat at your desk in the mornings. Stay away from those sugary morning snacks like bagels and doughnuts that coworkers bring for meetings or to share in the break room.

Help your coworkers whenever you can. This can be anything from filing those extra documents to helping them with extra phone calls. Celebrate their successes with them as a way to foster a supportive team environment.

Be an optimist. Everyone prefers working with someone who is upbeat and positive. You can stay in the loop when it comes to the social side of work without actually engaging in gossip and negative talk.

Get enough rest at night. Maintain a reasonable schedule when you have a big day at the office. Sleep deprivation can cause reduces productivity, increased stress and even sickness. Make time for yourself too. It's ok to have a social life outside work so you can relax, unwind and recharge to avoid work burn out.

Ethics is important no matter where you are. You represent yourself as well as your company so behave accordingly.

Staying on top of your personal eating habits at work:
Eat every 2-3 hours to build muscle, slim down and to keep up your energy. A small meal keeps your metabolism on a continuous supply of fuel. Eat lean proteins, especially in foods such as skim milk, egg whites, beef, chicken and fish to help stay full longer and keep your body moving. Drink only non-calorie beverages, the best choices being water or green tea. Avoid sugary sodas and juice during the day as they can make you crash quickly after intake. Drink at least four liters of water a day. Water is a great way to help you feel more full, to keep your body refreshed and your mind working at optimal speeds.

Implementing your eating plan at work:
If you need to make your own lunches, pack them with you. Veggies, whole grain pastas and chicken are great options. The bonus is you'll spend less money on food during the week too. Stock up on snacks for your office instead of taking a trip to the vending machine for candy bars and soda. Better options include foods such as: nuts, tins of tuna or salmon, rice crackers, cottage cheese, fruit and veggies.

Eat more fruit and vegetables. You can keep veggies in the break room at work and a couple pieces of fruit available at your desk for those moments when you need something sweet or have a craving. There are healthy versions of the foods you love. Try air popped popcorn, low sugar cookies and granola bars and baked crackers. You may also be able to find organic items that have less artificial ingredients too.

Plan to take a lunch break every day, even if only for a short time: Lunch time is a great time to take a brisk walk around the block to keep your energy high and increase oxygen to your brain. It's easy to do some simple exercises in your office by focusing on certain muscle sets that you can tighten and release in order to keep your body going. Make sure you eat while you're outside.

When possible, visit a local market near your office for lunch to pick up some fresh fruit, a deli sandwich or garden salads and soups. These are all healthier options than the burger and fries or pizza your coworkers are eating at lunch. Eat some protein in the afternoon. We typically have a protein low between 1 pm and 4 pm in the afternoon so keep some nuts or fruit and cheese close by to get you through your afternoon blahs. This will help you break the habit of large evening meals as well since you won't be as hungry when you get home.