Some time in the midst of your internship, a summer mostly defined by rigorous physical activity (typing manuscripts, sifting through paperwork, sprinting to Starbucks), your stomach is going to growl. Not to mention, the homemade spread of brownies, chocolate chip cookies and cakes that your boss just left out in the staff room looks tempting…and soon enough you’ve eaten a meal’s worth of sweets.
While you might feel full, energetic and focused now, in an hour you might feel sleepy and sluggish. Summer internships are a great way to get a taste of the real world, and that includes learning how to choose the best foods for your body. Here are a few tips on how to keep in working suit and bathing suit shape this summer!
Tip #1: Eat breakfast! Your mom, doctor and cereal box have all said it before: “Breakfast is the most important meal of the day!” But studies show that eating breakfast can actually increase your concentration and help you lose weight! Sadly, Nutella-covered waffles are not the best way to start your day–try mixing and matching a few of the following goodies each morning!
Oatmeal: Not only is this great breakfast staple good for your heart (seen the label?), it’s also full of potassium and omega-3 fatty acids. Check out Quaker Oats Instant Oatmeal or Trader Joe’s brand (I recommend the maple & brown sugar flavor!).
Greek Yogurt: The Chobani fad isn’t going away anytime soon, and for a good reason: Greek yogurt is packed with protein. While plain contains the most protein, flavors like blueberry and honey are naturally sweet and good for you, too! If you’re running late in the morning, check out http://www.smoothie-handbook.com/greek-yogurt-recipes.html for yummy and low-fat Greek yogurt shakes that you can slurp on the go!
Egg whites with low-fat cheese: While they might take time to acquire a taste for, egg whites are nearly all protein and almost no calories. Mix up this simple guilt-free breakfast by treating yourself to scrambled egg whites with low-fat cheese, vegetables and low-sodium bacon.
Half a banana: Bananas are high in potassium and are one of the best sources of resistant starch, which is a healthy carb that keeps you full until lunch! Eat on the side of your breakfast or cut one up onto a slice of whole-wheat toast!
Blueberries, strawberries or raspberries: These berries are nicknamed superfruits because they are high in antioxidants and low in calories! While they taste great on their own, they also sweeten and add texture to plain Greek yogurt and oatmeal!
Tip #2: Pack a snack (or two)! Every night, take five minutes to plan out your meals for the next day. Pack a few small snacks to munch on in between breakfast, lunch and dinner. Studies show that people who eat several small meals throughout the day are actually in better physical and mental shape than those who eat three big meals. Grab a few of these healthy eats out of the refrigerator before you leave for your internship!
Half an avocado: Avocados are loaded with healthy unsaturated fats (not to mention they’re only 160 calories) and taste great with slices of fresh tomato or alone!
A snack bag of almonds: These nuts are also high in healthy fats, so they’ll keep you fuller for longer! Almonds are also rumored to improve memory as you age, so eating a handful a day could benefit you in the long run!
Apple slices with natural peanut butter: This kindergarten treat is actually highly recommended by physicians for young adults. The trick to this snack is all in the peanut butter: choose low-sodium, low-fat, all-natural peanut butter over the sweeter stuff. The apple slices will sweeten the treat!
This emphasis on snacking could be contagious! Keep a stash of fruits and nuts in a nearby drawer at the office. You’d be surprised by how many of your co-workers will thank you!
Tip #3: Walk to lunch. Spending several hours each day in a tiny cubicle can take a toll on your physical health. Instead of choosing to eat lunch in front of the computer, take advantage of your break to stretch and get some exercise! Grab a group of interns or co-workers and walk to a nearby luncheon or deli. Not only will you get some fresh air and burn a few dozen calories, but you will also lessen your chances of over– or under–eating.
For those of you aren’t near any cafés or luncheonettes to grab a bite to eat, try balancing your lunchbox with the following healthy options!
Berry Goat-Cheese Salad: Mix last night’s leftover grilled chicken breast over a bed of spinach with fresh blueberries, strawberries and heirloom tomatoes. Toss in some low-fat goat cheese crumbles and drizzle on balsamic dressing to add some zing to your lunch!
The Healthy BLT: Take two slices of whole-wheat, multi-grain toast and coat with a light pesto mayo. Stack a few slices of tomato, arugula and low-sodium turkey bacon in between the bread, and enjoy this gourmet twist on a lunchtime classic!
Salad with Cranberries, Avocado and Feta: Over a bed of arugula or mixed greens, toss in avocado slices, crumbled low-fat feta and a packet of cranberries. Dress with extra-virgin olive oil and a slice of whole-wheat pita bread.
Tip #4: Work out…at work! For those who want to eat right and burn a few extra calories during their summer internship (and don’t mind looking a little silly), try these quick and easy workouts!
Desk Twist: First, sit with your knees over the edge of a desk or chair. Then, lean back to a 45-degree angle without arching your spine. Clasp your hands together. While holding this position, rotate your torso and touch the area beside your right hip, and repeat on the left side. Continue this twist for 10 repetitions and three sets. To add intensity, hold a stapler with both hands during your rotations!
Under-desk Leg Lifts: In your chair, hold one leg out straight with the other bent. Hold for 10 seconds, and switch. Repeat 3 times on each side.
Shoulder Stretch: After weeks of lifting boxes and typing, your shoulders need a little TLC, too! Grab onto the edge of your desk and roll your chair back until your head is in between your shoulders. Hold for 10 seconds, rest, and repeat.
Tip #5: It’s okay to indulge…every once in a while! You worked hard to get this internship; you deserve to reward yourself. So the next time your boss treats you to an assortment of exceptionally deadly chocolate chip cookies, it’s fine to have a bite (just don’t make a meal out of it)!
Not only do internships teach you lots about the people, department and company you’re working for, they also give you an opportunity to make healthy choices that will help you reach your goals and score an awesome recommendation!
For more information:
http://health.howstuffworks.co…
http://www.jhsph.edu/offices-and-services/student-affairs/_documents/Breakfast