Adam Logan, an Ecologically-Sound Medical sales rep and this month’s Rep Corner profile, doesn’t mince words when it comes to health and fitness. “What you see in the mirror is a direct result of how well you’ve motivated yourself.”

Logan has been able to maintain a healthy lifestyle despite the rigors of rep’ping. In fact, he’s training for his first body-building show. But he’s got some sound advice for all reps wanting a healthy lifestyle. He offered the following tips:

No. 1. Eat Breakfast

Of course, make it a healthy one!  We have all heard our mothers tell us that “breakfast is the most important meal of the day.” And your mother was exactly right. Skipping or making poor choices on breakfast messes up your entire day. You feel hungry and cranky, you’re mentally impaired, and despite your good intentions, you feel so hungry later in the day that you lose control and pig out. To break your overnight fast, you need carbohydrates and protein, not lots of fat and processed sugar. Cooked oatmeal with skim milk, egg whites and fruit are a good start. Nonfat cottage cheese, fruit and a toasted English muffin are excellent as well. Come up with whatever kind of breakfast you like, just be sure it has the right items to help jump start your metabolism.

No. 2. No more Starbucks

Ok, be honest now. How many trips each week do you make to your favorite coffee shop? Coffee by itself can be a good healthy option. Studies have indicated that daily consumption of coffee can lower your risk of Diabetes, Parkinson’s and Colon cancer. The problem is almost nobody simply orders a plain black coffee. Most people order an iced latte, which yields almost 400 calories and around 20 grams of fat, or a white chocolate mocha that has 500 calories and 22 grams of fat. Just one of these drinks if ordered five times in a week can add up to your total caloric allotment for an entire day! That means you would be drinking an extra day’s worth of food over the course of your work week. That sounds like a recipe for disaster. Instead, bring water with you and see how long it takes you to work up to a gallon each day. Water is your best weapon in the fight against weight gain. Your body will thank you.

No. 3. Be Prepared

You would never go into a presentation without knowing exactly what you wanted to get across to the customer. You always have a plan and if all goes well you will be able to clearly hit each of your points.  The same goes for nutrition. And it all goes back to the Third grade. That is when your parents made you  pack your own lunch for school. It worked for you then and it will work for you now. Too often when on the road and unprepared, salespeople go for what is quick and convenient. This means driving through which ever fast food place we are near. Instead of paying for empty calories – relive your school days and pack your lunch the night before. This is a very important step to take control of your nutrition. Not sure what to pack?  Try this light and easy recipe. 

2 (6 oz. each) cans solid white tuna in spring water, drained

½ cup chopped celery

2 Tbsp. chopped basil

2 Tbsp. fat-free Italian dressing

2 Tbsp. lemon juice

1 Tbsp. water

¼ tsp. pepper

6 green leaf lettuce leaves

6 (1/4-inch-thick) slices tomato

3 (6-inch) whole-wheat pita bread rounds, cut in half crosswise

Combine the first three ingredients in a bowl; stir well. Combine basil and next four ingredients; stir well.  Pour over tuna mixture and stir. Cover and refrigerate at least one hour. Just before serving, place one lettuce leaf and one tomato slice in each pita half; spoon tuna mixture into pitas. Makes three servings.

Per serving: 266 calories, 28g protein, 34 carbohydrate, 2g fat

Try each of these three tips and you will see drastic changes to your health and your waistline!

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