For such an important meal that gets us through the afternoon slump, most of us don’t half make a meal of it. Lunch times full of convenient yet calorie-laden fast food and measly sandwiches that will keep you full for all of 20 minutes are over – it’s time for a lunch makeover.

An easy and healthy lunch is easy to make, either before or during work, and will not only keep your waist trim and your stomach full but keep your wallet lined too.

Take a look at our example weekly lunch menu and remember, you can always substitute any of the snacks with the ones we mentioned in our last blog post!

Monday

• Cous Cous mixed with chopped vegetables and mixed herbs
• Banana and an apple
• Handful of mixed nuts

Tuesday

• Chicken with roasted peppers, onions and salad in a tortilla wrap
• Low-fat yoghurt
• 5-10 olives

Wednesday

• Jacket potato filled with a can of tuna, a dollop of cottage cheese and a sprinkling of onion served with salad
• Handful of cherry tomatoes
• Diet-branded e.g. Weight Watchers treat

Thursday

• Large bowl of low-fat vegetable soup with 1 or 2 wholegrain Ryvitas
• Punnet of berries
• Handful of seeds

Friday

• Turkey, cucumber, rocket and tomato in a wholegrain sandwich
• Handful of carrot sticks and celery with a tablespoon of hummus
• Fruit smoothie

And there you have it! Simple lunches you can make in minutes and that will keep you going through the afternoon! Let us know how you get on with this menu and remember to stay hydrated throughout the day too – 6-8 glasses of water (even if it’s in tea!) will help you on the way to feeling fuller and thinner.

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]]> http://blog.milkdelivery.co.uk/2013/03/22/get-fit-in-the-office-healthy-easy-and-low-fat-lunch-plan/feed/ 0 http://blog.milkdelivery.co.uk/2013/03/15/get-fit-in-the-office-5-ways-to-make-your-commute-your-workout/ http://blog.milkdelivery.co.uk/2013/03/15/get-fit-in-the-office-5-ways-to-make-your-commute-your-workout/#comments Fri, 15 Mar 2013 08:05:25 +0000 Charlotte Willis http://blog.milkdelivery.co.uk/?p=890

Having a long commute can lead not just to stress but also weight gain and bad health thanks to sitting down for so long! It’s okay to balance it out with a trip to the gym or a jog but if you’re a hard worker, it’s hard to find time to get the much needed exercise in – so do it the easy way and workout on the way to and from work! Here’s Get the Milk’s five ways to workout during your commute.

 

• Stand Up

You’re going to be sat down for the next 8 hours anyway, so why do you need to spend your commute doing the same? If you’re using public transport, give up your seat to someone who wants it more and spend your time balancing and bracing – it’ll work out your legs, tum, and bum!

• Get Out Early

Add some more walking to your commute by parking your car further away or getting off the bus or train a stop earlier – even if it’s just for 5 minutes, it’s still exercise and the fresh air while help to de-stress you.

• Good Posture

In last week’s post we showed you the importance of good posture in the office and the skills most definitely transfer to getting yourself to and from work! Whether your walking, driving or standing up on the bus, make sure your posture is perfect to avoid any back injuries or unwanted stress.

• Eat Smart on the Go

Most of us rush out of the house with breakfast being the last thing on our mind. However, before you reach for that greasy breakfast muffin, make a healthier choice and choose something like granola, yogurt, porridge or wholemeal bagels – all items which are available to buy on London public transport – trust us, we’ checked! Or, if you’re even more health smart, you can even prepare your own healthy breakfast the night before to take with you on your commute – done and done.

• Focus on Breathing

It may sound like the easiest thing to do but breathing right can help de-stress you before a hard day at the office. Slow your breathing, inhaling through the nose and exhaling out the mouth and gradually increasing your exhalation time. Concentrating on breathing means you’re not concentrating on the things that stress you out – just don’t miss your stop!

Let us know in the comments if any of these tips helped make your commute healthier!

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]]> http://blog.milkdelivery.co.uk/2013/03/15/get-fit-in-the-office-5-ways-to-make-your-commute-your-workout/feed/ 0 http://blog.milkdelivery.co.uk/2013/03/08/get-fit-in-the-office-how-to-have-great-posture-at-work/ http://blog.milkdelivery.co.uk/2013/03/08/get-fit-in-the-office-how-to-have-great-posture-at-work/#comments Fri, 08 Mar 2013 08:05:17 +0000 Charlotte Willis http://blog.milkdelivery.co.uk/?p=874 Sometimes we wonder why so many of us leave the office, at a job where we spend most of our time sat down with sore backs, legs and feet. The truth is, it’s all about how we sit. Making slight differences in the way we use our chair from 9 to 5 can make incredible changes to our minds and bodies. Read this great infographic by Greatist and see how easy it’s done…

 

 

Let us know in the comments if just reading this made you sit up in your chair! And remember, true fitness isn’t just about the size of your stomach, it’s about your entire physical and mental wellbeing.

 

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]]> http://blog.milkdelivery.co.uk/2013/03/08/get-fit-in-the-office-how-to-have-great-posture-at-work/feed/ 0 http://blog.milkdelivery.co.uk/2013/03/01/get-fit-in-the-office-healthy-ways-to-boost-your-energy-at-work/ http://blog.milkdelivery.co.uk/2013/03/01/get-fit-in-the-office-healthy-ways-to-boost-your-energy-at-work/#comments Fri, 01 Mar 2013 08:05:06 +0000 Charlotte Willis http://blog.milkdelivery.co.uk/?p=875

 

The afternoon slump hits everyone, no matter which office you work in. People regularly combat it in the unhealthiest of ways – with sugary snacks and energy drinks, giving you a buzz for an hour or so then leaving you crashed out.  Having no energy at work makes you distracted, unproductive and pushes the rest of your evening right off track. Here’s Get the Milk’s tips on how to stay on track in the office without resorting to sugar or chemicals!

• Stay hydrated

Nothing keeps your energy levels higher than making sure your thirst is quenched – and not by caffiene or sugar. As long as you keep a big bottle of water nearby and drink often, you’ll be more alert without the potential for an energy crash.

• Eat wisely (and often!)

Rather than just waiting for a big, carbohydrate-filled meal at lunch – which normally is the cause of the afternoon slump – eat little and often. Keep high-energy snacks such as dried/fresh fruits, nuts, oatcakes or any of the snacks we mentioned last week on your desk, ready to enjoy at regular intervals.

• Take a Walk

If it’s just a stroll to the copier or a quick trip to the corner shop, getting up from your desk will get the blood flowing and get you working at full capacity again.

• Don’t Skip Breakfast

No matter what happens in the morning, make time for breakfast. It gets your metabolism going and will stop you from filling up on starchy foods at lunch that will cause your afternoon slump.

• Take a Power Nap

If you have an hour lunch break and a private office, a way to get home quickly or even just a particularly comfy toilet cubicle then fit in a 15 minute nap. It’ll get you re-energised if you make sure it’s not too long of a sleep – any longer than an hour and you’ll wake up groggy.

Let us know in the comments if any of these tips helped you to stay energetic in the office and make sure that if you do decide to power nap in your public office that you make your colleagues sign a no-permanent-marker-on-the-face contract…

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