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You’ve been on point with your workout routing. You’ve been prepping your own healthy lunches and dinners. You are all set to lose those extra pounds gained this winter. Then, you get invited to a business lunch (or dinner, or networking event). You don’t want to be that person who everyone at the table side-eyes for asking too many questions about how a dish is prepared, and you don’t want to make your fellow diners feel awkward by eating too little Here are three tips to make a business lunch healthy.

How to Have a Healthy Business Lunch

Cut Down on the Liquor

Studies have linked moderate consumption of alcoholic drinks–especially mixed cocktails–to weight gain. Most of this is due to the calorie content of sugary mixes and juices added to cocktails. For example, one margarita can have more than 150 calories, compared with a white wine spritzer, which has less than 100.

If you just can’t get through that lunch or dinner without a stronger spirit, experts recommend nixing the chasers altogether and going with a top-shelf option on the rocks. For example, an ounce of 80-proof vodka, gin, rum, or scotch contains 64 calories and the same amount in 100 proof varieties has 80 calories. The average neat cocktail contains 1.5 ounces of liquor, so you’re still keeping the calories lower than if you’d gotten that Bloody Mary or Long Island Iced Tea.

Look Up Menu Options and Plan Ahead

The Academy of Nutrition and Dietetics recommends researching the meal options at restaurants and checking online menus if available for nutrition information before a business lunch. If you’re being invited to a business dinner or lunch, request a particular restaurant that has a diversity of healthy options.

If you’re at a conference, nutrition buffs recommend skipping the donuts and muffins and going for fresh fruit or juices. You can also ask if vegetarian or non-meat options are available.

If All Else Fails, Doggy-bag Half Your Meal

We know; this can seem like an obnoxious and annoying request, but some restaurants will oblige a request for a doggy-bag. If you can discretely ask a server to take half your meal from the start and put it aside for taking home, do it. If that’s not a possibility–or you just cringe at the thought–the Academy of Nutrition and Dietetics suggests visualizing how your portion should be and eating accordingly.

The post 3 Healthy Business Lunch Ideas appeared first on Black Enterprise.

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Having one of those days when you’re buried in paperwork while your boss piles on a list of unrealistic demands and a difficult co-worker manages to get on your very last nerve? If so, then it may be time for you to step away from your desk and take some time to meditate.

We’ve all had tough days like this while working on the clock. However, we don’t always deal with the stress of challenging situations and people at work in a healthy way. That’s why Black Enterprise invited entrepreneur, wellness expert, and author Quentin Vennie to stop by our office in New York City to share advice on how and why we must meditate.

Stay Calm at Work

Vennie explained why it’s imperative for everyone, especially working professionals, to give themselves a mental break and practice mindfulness.

“So often throughout the day we’re faced with so much adversity, so many things, so much stress, [and] we’re trying to multitask,” he said. “Sometimes I think it’s important to just take yourself outside of that. Focus your attention on one thing and move forward from that point.”

In a nutshell, here is why Vennie says mindfulness is crucial for success:

• We are what we think
• You can’t be faithful and fearful at the same time
• Focus on what you want to accomplish
• Gratitude is the best mechanism to defeat depression

Vennie also talked about using meditation as a tool to overcome affliction. Watch the full interview below.

Overcoming It All

Vennie, who says meditation has personally helped him overcome drug addiction and severe depression, was also recognized as a 2017 BE Modern Man of Distinction, where he shared his story. Here’s an excerpt:

I was born and raised in a single-parent household on the west side of Baltimore. My father was a heroin addict, and by the time I was 12 I had been shot at and spent more time visiting prisons than most of the people I was close to. Despite spending a lot of time in my old neighborhood in West Baltimore, I went to predominantly white schools in the suburbs of Baltimore County. I experienced racism, discrimination, prejudice, you name it. I was diagnosed with acute anxiety and mild depression when I was 14, and then diagnosed with severe generalized anxiety and panic disorder, and mild to severe major depressive disorder, at 26. I endured a two-year addiction to my anxiety medication, survived an accidental overdose and two failed suicide attempts, but was fortunate to discover a wellness system that saved my life (yoga, meditation, and fruit/vegetable juicing). Not only did it help me get off all medications, but it also made my anxiety and depression easier to manage.

 

I started telling my story of my battles with anxiety, depression, and addiction in 2012 when I first started my journey into sobriety, and on May 30th of this year, my first book, Strong in the Broken Places: A Memoir of Addiction and Redemption Through Wellness was published in the U.S. and Canada, and published in Australia and the U.K. on July 1st. I was able to successfully turn my trial into a triumph that has positively impacted people worldwide.

Now, it’s time for you to meditate with us! Follow along with this 14-minute meditation session guided by Quentin below.

The post The Importance of Meditation: How to Stay Calm at Work appeared first on Black Enterprise.