Is Your Job Making You Fat?: How to Lose Weight and Control Your Waist at Work PDF
Preview Is Your Job Making You Fat?: How to Lose Weight and Control Your Waist at Work
Copyright © 2016 by Ken Lloyd, PhD and Stacey Laura Lloyd All rights reserved. No part of this book may be reproduced in any manner without the express written consent of the publisher, except in the case of brief excerpts in critical reviews or articles. All inquiries should be addressed to Skyhorse Publishing, 307 West 36th Street, 11th Floor, New York, NY 10018. Skyhorse Publishing books may be purchased in bulk at special discounts for sales promotion, corporate gifts, fund-raising, or educational purposes. Special editions can also be created to specifications. For details, contact the Special Sales Department, Skyhorse Publishing, 307 West 36th Street, 11th Floor, New York, NY 10018 or [email protected]. Skyhorse® and Skyhorse Publishing® are registered trademarks of Skyhorse Publishing, Inc.®, a Delaware corporation. Visit our website at www.skyhorsepublishing.com. 10 9 8 7 6 5 4 3 2 1 Library of Congress Cataloging-in-Publication Data is available on file. Cover design by Rain Saukas ISBN: 978-1-63450-564-2 Ebook ISBN: 978-1-51070152-6 Printed in the United States of America This book is intended as a reference volume for informational purposes only. Before engaging in any weight management or exercise program, consult first with your physician. The book’s content is structured to assist you in making effective decisions about weight loss and conditioning, and it is not intended as an alternative to any advice or treatment provided by your physician. The authors and the publisher specifically disclaim any responsibility for unfavorable outcomes that may follow or result from the information provided in this book. To Roberta Lloyd—a.k.a. Ken’s wife and Stacey’s mom Contents INTRODUCTION CHAPTER 1 The Corporate Foodscape The Handy Candy Bowl Locations Galore Succumbing to Sugar Putting The Kibosh On The Candy Bowl Finger Food Looks Can Be Deceiving Viscerally Speaking Search Party Committing Yourself Candy Toss Counters Filled With Crap Bagel Basics Donut Duty Tricky Treats Countering The Offerings On The Counter Exploring Options Splitting Time To Your Health Calories From Coworkers Just Being Friendly In Pursuit of Praise Think Twice Lovely Leftovers Repeat Performances Kids in the Kitchen The Peer Pressure Cooker Ulterior Motives Extra, Extra! Visitors And Your Viscera CHAPTER 2 Don’t Let the Morning Eat You for Breakfast The Breakfast Breakup Time Troubles Breakfast Backfires Breakfast and Your Brain Morning Sugar Fat Facts Bringing Back Breakfast Getting Up for the Challenge Egging You On Cereal Fanatics Turning Up the Heat Sweet Replacements A Matter of Liquidity Coffee Conundrum Tea Time On-the-Go Breakfast Going Out for Breakfast Staying In for Breakfast Smooth Moves Plug and Chug The Pre-Work Workout Exercising Options A Matter of Timing CHAPTER 3 Taking the Weight Out of Your Commute Whether You’re A Driver Or A Passenger Commuting and Your Wellness Commuting and Your Waist Looking Behind Commuting And Weight Gain Prolonged Sitting Reduced Time for Other Pursuits Stressors and Commuters Slow Commutes and Fast Food Exercise In Motion Exercising in Cars Heads Up Shouldering the Load Back to Work Stomaching the Ride Handy Exercises Rear View Leg of Your Journey A Feat with Your Feet Exercising In Buses And Trains Hold It! De-Stressing Your Commute Breathe Easy A Sound Decision Pre-Commute Planning More De-Stressing Ideas Commuting And Consuming Putting on the Brakes Commuting Outside The Box Bike It Commuter Combo Exercise This Alternate Rides Boredom Busting Management and Your Commute At The End Of The Journey CHAPTER 4 Becoming Round by Sitting Around Side Effects From Sitting Inside Information Who Said You Have To Be Sedentary? Initial Steps to Avoid the Scourges of Sitting A Moving Experience Standing Phone Calls Standing Visits Standing Meetings More Moving Opportunities Water Works Copying, Printing, and Walking Trash Talk Park and Walk Is It Any Wander? Working Out While Working At Your Desk Up on Arrival Leg It Up Touchdown! Sit-and-Run Tight Situations It’s a Stretch In-Between Moments Range of Motion Accessorize And Exercise In a Squeeze Furniture, Fitness, And Fatness Standing Desks and Risers Treadmill Desks Liking Biking Pedal Pushers Have a Ball Get the Message CHAPTER 5 Let’s Do Lunch The Lunch Crunch Consumed by Technology Job and Lunch Elimination Today’s Lunches In a Hurry Desk Diners Passing on Lunch Reviving Lunch In the Bag Making Lunch Work for You Sandwiched In Pack Smart Drink Up, Weight Down Unlucky Potluck Out to Lunch Local Flavor What The Truck? Location, Location, Location Doing the Noon-Walk Stuck to the Desk All Work And No Lunch As a Matter of Snack As Lunch Would Have It CHAPTER 6 Prevent the Event from Getting You Consumption At Company Events Hippy Holidays Pouring Food into Feedback Just Because Eaten Up At Employee Events Celebrating Non-Events Immediate Steps To Mediate The Damage Desk Drop-offs Bakeoff Backfires Midterm Steps To Mitigate The Damage In Good Company Lightening the Load at Lunch-and-Learns Longer-Term Steps To Mitigate The Damage Off the Recognition Chuck Wagon Walk the Walk A Fair Alternative Go with Yoga Losers Who Win Even More Events CHAPTER 7 Shedding the Heavy Burden of Job Stress First Things First Origins Of The Stress Response Stress And Your Body, Your Thinking, Your Emotions, And Your Actions Physical Damage Cognitive Damage Emotional Damage Behavioral Damage When Cortisol Calls Your Stress Management Plan Sources Of Stress On The Job Stress by Design Stress by Others Stress by Yourself Stress by Climate Stress by Working Conditions Resources For Dealing With Sources Act Assertively Join Forces Management Steps Manage Stress Before It Manages You Proven Tactics To Tackle Stress Take a Deep Breath In Meditation Mode The Exercise Factor Walk It Off Write It Out Stress Mitigation by Affirmation Cut the Clutter Perhaps a Nap Progressive Muscle Relaxation Valuing Voluntarism Picture This But Wait—There’s More CHAPTER 8 Traveling without Unraveling Fast Food Damnation Travel Tips That Won’t Tip The Scales Bring Your Own The Alcohol Abyss The Booze Snooze Have Money, Will Travel Desiring Dessert Conventional Wisdom When The Conference Calls Get Back With Your Ex … ercise Hitting the Trail Pooling Your Assets Room to Move
Description:The list of books you might like
