Perform Better at Work – Healthy Eating by Marilee Tapley

Marilee_new pulseDo you want to perform better at work and home?  Would you like to sleep well, feel energized, focused, and alert during the day?  All this can be achieved by healthy eating. A good diet can make a all difference in your life and it’s possible to feel like a new person.  We have many great local farmer’s markets and grocery stores to choose from, there’s no excuse to start making healthier food choices today!

A healthy lifestyle involves many choices such as having a balanced diet and healthy eating plan. So, how do you get started on a healthy eating plan? Let’s begin by defining what a healthy eating plan is.

Have you tried to lose weight by cutting down the amount of food you eat? Do you still feel hungry and dissatisfied after eating? Or have you avoided trying to lose weight because you’re afraid of feeling hungry all the time? If so, you are not alone. Many people throw in the towel on weight loss because they feel deprived and hungry when they eat less. But there is another way. Aim for a slow, steady weight loss by decreasing calorie intake, maintaining an adequate nutrient intake and increasing physical activity. You can cut calories without eating less food. The key is to eat good foods that will fill you up without eating a large number of calories.

What foods will fill me up?

To be able to cut calories without eating less and feeling hungry, you need to replace some higher calorie foods with foods that are lower in calories and fat and will fill you up. In general, this means foods with lots of water and fiber in thheart-veggies-pngem. Here are some examples of smart food choices that are part of a healthy eating plan:

  • Spinach, broccoli, tomato, carrots, watermelon, berries, apples
  • Low- or fat-free milk, low or fat-free yogurt, low- or fat-free cottage cheese
  • Vegetable-based soups, soups with chicken or beef broth, tomato soups (without cream)
  • Brown rice, whole wheat bread, whole wheat pastas, popcorn
  • Grilled salmon, chicken breast without skin, ground beef (lean or extra lean)
  • Black, red kidney and pinto beans (without added fat), green peas, black-eyed peas.


A great eating plan is one that:

  • Emphasizes fruits, vegetables, whole grains, and fat free or low-fat milk and milk products.
  • Includes lean meats, poultry, fish, beans, eggs, and nuts.
  • Is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars.
  • Stays within your calorie needs.
  • Whole foods that are not processed.


‘Calorie density’ is the simplest approach to a healthier lifestyle. Low-calorie-dense foods are ones that don’t pack a lot of calories into each bite.  Foods that have a lot of water or fiber and little fat are usually low in calorie density.  These healthy choices will help us feel full without the unneeded number of calories. Another key factor is water.  Hydration is so important to maintain good health.  Make a habit of drinking half your body weight in ounces, daily.  Try it, you will notice a difference in energy, you’ll sleep better and your skin will be more hydrated than before.

After a good workout, I’ve been enjoying and benefiting from green juices. Why? Recovery, alkalizing, and energy!  After exercise, the body craves extra micronutrients (vitamins and minerals).  Think of greens as filling up all those “nutritional gaps” if you don’t get enough fresh fruits and veggies.  When I can, I’ll juice fresh, but when I can’t, I go with a greens juice from Local Juice Co. or a local juice spot.  I always have my Organifi ready (which is a green juice super food supplement) to cover all my bases.  Here is a simple recipe that I enjoy and recommend:

GREEN SMOOTHIE RECIPE:  2 handfuls of greens (i.e. kale or spinach), 1 cup almond milk, 1 scoop chocolate protein, 1 tsp ground flax seeds, 2 tsp E3live Spirulina (alkalizing algae), and ice.

Get on your way to a healthier, happier, and fit body!

Sources cited: Foods and Nutrition Catalog

The information provided is for general interest only and should not be misconstrued as a diagnosis, prognosis or treatment recommendation. This information does not in any way constitute the practice of medicine, or any other health care profession. Readers are directed to consult their health care provider regarding their specific health situation. Marque Medical is not liable for any action taken by a reader based upon this information.


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