Clinical Corner: Staying Healthy In the Workplace

Southwestern Salad with Black Beans*

Servings: 1 / Prep Time: 20 minutes

• Ingredients:
  1/2 ripe avocado
  3/4 cup packed fresh cilantro
  1/2 cup nonfat plain yogurt
  2 scallions, chopped
  1 clove garlic, quartered
  1 tablespoon lime juice
  1/2 teaspoon sugar
  1/2 teaspoon salt
  3 cups mixed greens
  1/2 cup black beans, canned (rinsed) or cooked
  1/2 cup corn kernels, fresh or frozen (thawed)
  1/2 cup grape tomatoes

Preparation

1. Place avocado, cilantro, yogurt, scallions, garlic, lime juice, sugar and salt in a blender; blend until smooth.

2. Place greens in an individual salad bowl; toss with 2 tablespoons of the dressing.(Refrigerate the remaining dressing.) Top the greens with black beans,
corn and tomatoes.

Nutrition

• Per serving : 235 Calories; 4g Fat; 1g Sat; 2g Mono; 0 mg Cholesterol; 43g Carbohydrates; 13 g Protein; 13g Fiber;
307mg Sodium; 1325mg Potassium 2 Carbohydrate Serving.

• Exchanges: 2 starch, 2 vegetable, 1 lean meat, 1/2 fat.

*Recipe adapted from “Eating Well”

by Alyssa Rothschild, RDN

Obesity has become an epidemic in the United States. According to the CDC, Nearly two-thirds of Americans are overweight or obese, which increases the risk for Obesity-related conditions such as heart disease, stroke, type 2 diabetes and certain types of cancer, some of the leading causes of preventable death.

Stay hydrated.
It is important that everyone make sure their bodies are getting the fluids they need to stay healthy and avoid dehydration. Whether it’s bottled or from the tap, water should be your go to fluid. Without any unnecessary calories, it helps your muscles and brain stay hydrated for optimal physical and mental performance. Add slices of citrus fruit, strawberries or cucumber to water to make the flavor more appealing, which may help you drink more.

Walk during your lunch break.
Try to get outside and walk during your lunch break. This will give you the opportunity to exercise, as well as recharge for the second half of your day. A walk as short as 10 minutes can increase your focus, blow off steam, burn calories and boost metabolism. Before you know it your mind and body will crave the fresh air and movement.

Make sure you are getting enough sleep at night.
According to the CDC it is recommended adults get at least 7-8 eight hours of sleep each night. If you are consistently hitting that “mid-afternoon slump,” take a look at your sleep patterns, you may not be getting enough rest to keep you going throughout the work day.

Avoid Post Meal Crashing
Minimize intake of refined processed carbohydrates (e.g. chips and crackers, candy, white breads, pastas and rice). These foods cause blood sugar to rise quickly and result in a surge of insulin which causes blood sugar to drop back down, often resulting in “the post meal crash”. It is important to eat foods combinations containing protein and fiber to help keep you full and focused. Some meal options include:

-Salad with 4oz lean meat or poultry with 2 tablespoons olive oil
based dressing

– 1 cup homemade vegetarian chili with beans

– Choose sandwiches with 4 oz lean beef, ham, turkey or chicken on 100% whole wheat bread. Use mustard, salsa, guacamole orother low-fat spreads. And, don’t forget the veggies!

– Try a smoothie made with juice, fruit and yogurt for a light
lunch or snack.

Encourage your colleagues!
You can turn your co-workers into your healthy support system, and healthy living is contagious! Have fun and you will discover that finding new ways to live healthier at work can be easy and rewarding! ◘