How to follow the Mediterranean diet while working

How to stay healthy when eating out or in the office

Eating healthy and working are not always linked together.
On of the main problems of working people in overweight. This can be the first step to other diseases like heart attacks, cancer and so on...Let's discover now some useful tips and info to optimize your eating behavior while working in the office and on the road by following the Mediterranean diet principles.
The step 1 is to define your main goals:

- Resolve the food choices when in the airport or restaurant
- How to keep up your exercise routine when most of the day is full of meetings
- How to lose weight while in the office for 8-10 hours a day

Step 2 is to define what are your main problems

- Time?
- Places?
- You?

Step 3 is to define WHERE, WHAT and WHEN to eat.

 

Where to eat?

There 5 main places you could go: 1) On the fly - The worst option because the foods provided are not so good and healthy 2) In the Airport - Good option if in the structure there are snack bars or restaurants with a big selection of foods 3) Fast food - Not so good if there are french fries, hamburgers or sugar drinks 4) Restaurants - Very helpful (maybe not so cheap) if you can find etnic cuisine or typical foods. Generally fresh meals are better for your health 5) The hotel - This is the main place where you can organize your fitness activities and eat the most important meal of the day: Breakfast Bonus: Carry with you the meals you need. Difficult if you planned a long stay travel.
Try: Reading these articles:
- Article about how the airline companies choose more healthy foods
- Find airports facilities
- List of Fast foods and nutritional data
- Directory of healthy restaurants of the World
- How to choose and healthy hotel
- The Mediterranean diet menu

What to eat?

Depending on the country you visit, there thousand of foods to eat. Considering timing and health needs try to search for recipes or plates that contain these foods: 1) Dark green, red and orange (Blueberries, Broccoli,Carrots, Tomatoes, Watermelons) - Full of antioxidants and anti-cancer principles 2) Fish (sardines, tuna, salmon, and mackerel) - Full of Omega-3 fatty acid to help fight cholesterol and heart diseases. 3) Olive oil - That protects against heart disease, Alzheimer's risk and Colon, Skin, Bowel and Breast Cancer. 4) Red wine - Full of polyphenols to help you in reducing heart diseases and cancer rick. 5) Poultry - Contains selenium which helps to fight cancer. 6) Yogurt - Full of "good" bacteria that help boost your immunitary system. 7) Garlic - A natural anti-bacterial
Try: Reading these articles:
- Best foods to eat while on plane
- Multi country cuisine food tips
- Mediterranean diet pyramid

When and How much eat?

An healthy eating behavior requires that you should eat 5 times a day. Considering your timing needs, it's better you carry with you simple foods to eat to reduce your hungry sensation. Some example could be fruits and little pieces of bread to eat between meeting or in the middle of the working day (11:00 AM or 18:00 PM) The 5 main meal are: 1) Breakfast - At the hotel search for marmalade or fresh fruits and whole grains 2) At 11:00 AM - Fruits 3) Lunch - At the restaurant or fast foods choose plates following the tips above. (i.e. Eat only Pasta and salad to avoid sleeping) 4) At 18:00 PM - Snack 5) Dinner - Eat meats, little bread and salad
Try: Reading this article:
- How to organize a breakfast

 

• Avoid dishes with lots of cheese DON'T EAT FRIED FOODS Eat pasta with tomato sauce Eat meats with salads STAY OUT FROM THAT BUFFET!! Drink a lot of water Share all meals with your colleagues Use Olive oil

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