Unless you’re truly a caveman who makes their paycheck by starring in Geico commercials, chances are you work in an office.  As you read this post you are likely hunched over your desk, shoulders forward, and eyes squinting at the computer screen.

Am I right?  Yeah, figured as much. *wink*

Let me venture further, and guess that the company sponsored team lunch today was full of gluten, soy, dairy and who-knows-what-else laden “food” courtesy of your receptionist’s favorite caterer.   Ironically, these masters of cuisine tend to have taglines like “Authentic Asian and Middle Eastern Cuisine.  Sushi, Fresh.”  That’s rich.  A more accurate statement would be “It’s free, and there’s a ton of it in the conference room! Guaranteed to send you straight to the bathroom after the boardroom!”

With long hours, poor dietary options in the name of convenience and no one advocating for your corporate wellness, it’s no wonder keeping it Paleo in the workplace is the main challenge to adhering to this type of dietary lifestyle.  You’re truly at the mercy of what’s available, and it’s almost always a choice between the lesser of several evils.

You take all the right measures in your personal time to stay healthy so it is essential for you to transfer that initiative to the  place where you spend most of your time.  After all, your health is your biggest asset.

Here are 5 EASY ways to keep it Paleo at work.

1. Stand Up! (Desk)

Prior to leaving the corporate world, any desk I had was a stand up desk. When I was first introduced to the stand-up desk in 2005 at VeriSign, I just thought it was cool. I enjoyed pacing and staying alert while taking calls – this constant movement kept me “on”.  What I didn’t realize at the time was standing for most of my day was improving my ability to think quickly, speak clearly and maintain good posture (shoulders back!).

Since then, several studies have lauded the benefits of being less sedentary at work, and have also alluded to the shortened life span that may be attributable to sitting too much for too long.

To get your stand on, you can either commission your company to do this for you or consider a DIY option if the boss is a cheapskate. Here’s a how-to hack posted on Wired.

2. Ditch The Shoes

Whoa whoa whoa – let’s be clear.   I’m NOT advising that you show up to work in your Vibrams.   What you should do ladies, is bring an extra pair of flats if you typically rock the sky high stilettos or slip out of your shoes altogether in the privacy of your office, cube or under your desk.  Your feet will thank you, as will your ankles, knees, and hips, etc.  You know the song. “Your foot bone is connected to your ankle bone. Your ankle bone is connected to your leg bone. Your leg bone is connected to your knee bone.”

3. Stock Up On Paleo Snacks

Let’s be really honest with each other.  Planning ahead and preparing every meal, everyday can be dang difficult. Unless you have a personal chef [ahem, shameless plug], you occasionally have to rely on what’s convenient and close by to sustain your energy throughout the day, which sounds like an unintentional cheat day just waiting to happen. But wait! There are a ton of ready made Paleo friendly snacks options out there that you can stock your cube with for those dire FEED ME, I’M HANGRY moments.  Here are 4 that I’ve personally tried and absolutely LOVE:

• Epic Bars are truly EPIC. I cleared the ‘sample’ tray at PaleoFX this year. They are that good! My favorite is their Bison, Bacon & Cranberry bar.

• ONNIT has a line of Trilogy Butters that will smack your taste buds happy. They’re pricey but worth it in terms of taste and satiety – a couple of spoonfuls and you are set. The Macadamia-Cacao-Cherry is difficult to consume with a straight face.

• Paleo Treats – Rations For The Driven are a big time favorite of mine. While on the sweeter side, they make for a perfect hump day treat. Mustang Bars are a fan favorite.

• Phat Fudge [Oh wait, that’s me!] Instant and sustained energy in one little packet. This is my solution for REAL ingredient performance food. Loved by many of my clients ranging from professional athletes, actors and executives.

4. Hydrate, And Then Hydrate Some More

Obviously, this isn’t news but I guarantee we all could use a little more H20 in our lives. Water is the unsung hero of human biology – its effects are taken for granted, until we’re desperate for it.  For example, if I feel a pimple coming on the morning of a hot date, I down as much water as I during the day and voila! That pimple would retreat before game time! Ok, lame example but proof that water is important! I would incorporate a water chug during my Take 5’s, which I’ll talk about next.

5. Take 5. Thank You, Dave Brubeck 

A healthy habit to adopt at work is setting a reminder every hour to take a break.  I’m a big Dave Brubeck fan, so I set my calendar/alarm/phone/latest gadget to ‘Take 5”.  It would go off, and I would step outside to breathe in some fresh air and allow my skin to soak up some Vitamin D (which most of us are severely lacking). It’s like a smoke break sans the cancer risk. I know it seems trivial but this personal time-out makes a difference in your mood and physical well-being.  It also happens to break up the work day quite nicely.

There you have it. Five quick and easy things you can incorporate right now into your daily routine at the office that will make you healthier, happier, and more productive.

It might take a few more years before your company joins the Paleo movement and cleans the potato chips out of the pantry, but that doesn’t mean you can’t start your own personal policy of being DTP or die, even when you’re stuck in the office!