Nutritional Habits: Lifestyle Motivation

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Note to the Student,
The solution below is simulated with some of your particulars in mind. This is only a guide therefore you have to fit it to your own physical and nutritional habits. Good luck!

OTA 105878/Solution Author
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Fitness: Personal Assessment

I live a pretty active life. Active in a sense that I am rather busy, dividing my time between work and family as well as my academic pursuits with responsibilities in areas that are of great importance to my job & career as well as that of the well-being of my family and myself. In order to explain my nutritional habits and state of fitness, I would need to present a picture of my daily routine on weekdays:
? 6 am - I wake up, run on my home treadmill for 20 minutes and then 10 minutes to lift weights after which I take a quick shower, get ready for work and then eat a quick breakfast of either buttered toast and coffee or cereals in milk and a tall glass of orange juice. When I feel like it or when I know that I will be extra busy at work I prepare 2-4 sets of brown-bread sandwiches for lunch filled with either bologna slices or tuna spread. To balance that I usually take a fruit or two to go, in the form of a banana, an orange or an apple. I also take 1.5 litre of bottled water which I manage to consume by the end of the day. It is important to be hydrated, always.
? 7:30 am - I set off for work. I drive. The commute usually takes 30 minutes. I have to be at work by half 8. As a web programmer, I am mostly confined to the desk to work on my computer on the projects and tasks required. The workload is a little too much especially with time-sensitive projects so instead of going to the canteen, my team members and I usually just take lunch breaks in turn since our goal is to finish a task within a certain deadline. This is when my prepared lunch is most valued. It hurts sometimes when one is staring at the computer screen too long and sat down for hours. If I finish lunch early, I take a quick walk around the office just to stretch my legs.
? 2-5 pm - These hours are usually set for team meetings and client consultation. Sometimes it is set in our office meeting rooms; sometimes we meet with clients in their own offices. Other times, we are invited to attend 'coffee meetings' when we meet clients in the many restaurants and cafes that abound in the part of the city in the vicinity of our ...