Wellness is a combination of strong health, good exercise, eating and sleeping well, and general work-life-balance. Just as your employers should be taking the health and wellness of their staff seriously, so should you. Even as more employers are taking active steps to make health and wellness programs a priority, employees are responsible for taking advantage of those programs. Here are four things you can start doing today that will help you make sure you’re taking care of yourself with proper nutrition even on your busiest projects.

1. Simple Meal Prep

The commitments of work and family life often leave busy professionals with little time to cook healthy meals. Fast food and eating out become that much more appealing when there simply isn’t enough of the right food waiting for you at home. Meal planning is a powerful solution to getting the food you need prepped and ready for quick serving once you get home from a long work day. Plan out breakfasts, lunches, and dinners for the week on Sunday so you know what to shop for. You can make cooking even easier by pre-chopping, mixing, marinating, and storing the meals you will consume over the course of the workweek. Like most things in life, a little planning ahead makes a world of difference.

2. Drink Water

Water is essential to good health, and most people aren’t drinking enough throughout the day. Dehydration causes headaches, nausea and even muscle cramps. But drinking 8 glasses of non-carbonated water spread out over the course of the workday can keep you running at full steam even on your busiest days. Consider swapping out at least one cup of coffee for a tall glass of water to start your day right.

3. Snack Healthy

You likely have felt the energy highs and lows associated with caffeine and sugar consumption. In a work environment, that extra jolt of energy can be enough to help you power through on a tough day. But those energy spikes are quickly followed by a crash that can leave you feeling worse off than you started. Instead of grabbing a candy bar or soda, pack healthy snacks that will keep your energy level and your mind more productive. Easy to eat snacks like fresh or dried fruit and nuts are convenient and provide a great boost of energy without the crash.

4. Make a Conscious Change

Eating healthy is hard to do! But what makes it a little easier is being intentional about your decision to get on track. If you make eating a more conscious choice, you will be better able to make a conscious change in your routine and in your eating habits. That means avoiding temptation where possible and staying positive overall. Mental and emotional positivity and a healthy outlook on life help balance out stress, reduce toxins in the body, and boost relationships at work as well. To live a healthy work life, you need to think healthy and act healthy. Having a good outlook on life is half the battle.

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