Workplace Nutrition Tips to Start Your New Year

Salad Credits: via Abayburina on Flickr

Are your New Year’s Resolutions often too challenging? There are easier ways to make your 2015 healthy by eating delicious and nutritious food, and doing it conveniently. Here are some tips from Dr. Solmaz Amirnazmi of Summit Medical Group in Livingston. She specializes in internal medicine with a focus on preventive medicine, nutrition, and healthy lifestyle behaviors. Dr. Amirnazmi has delivered numerous presentations at prestigious medical institutions on the Mediterranean diet and its effects on longevity, reduction in cardiovascular disease, and role in preventing other diseases. Here, she provides insights into making 2015 your healthiest year yet using manageable and easy to implement techniques for eating healthy at work.

What are some of your favorite healthy lunches that can easily be prepared ahead of time to eat at work?

Start with poached or grilled chicken. Combine chopped chicken with fat-free Greek yogurt (instead of mayonnaise), curry powder, scallions, cilantro, chopped red apples, pecan pieces, dried cranberries and a dash of salt and pepper. Enjoy in a lettuce wrap or on a slice of toasted wheat bread. Or, combine cubes of chicken with baby spinach, grape tomatoes, avocado, corn, scallion, cilantro and a drizzle of extra virgin olive oil and balsamic vinegar. This is also delicious using grilled salmon or shrimp instead of chicken

Sign Up for E-News

Another one of my favorite options is tabouli. You can either use bulgur wheat or quinoa. Chop up your favorite fresh herbs (cilantro or basil), grape tomatoes, and mini cucumbers, then add them to a bowl of the grains. Finish with garbanzo beans or edamame, some feta cheese, and finally a drizzle of extra virgin olive oil and freshly squeezed lemon juice. If desired, add your favorite nuts like pistachios or almond slivers and pumpkin or sunflower seeds.

During the wintertime, nothing hits the spot like a hearty soup or stew. One of my favorites is to prepare a large batch of lentil and kale minestrone or lean turkey chili over the weekend and dish it into containers for the week. You can even freeze some of the portions and enjoy them later. In general, if you don’t have time to prep over the weekend, just make extras for dinner during the week and pack the leftovers for lunches.

How do you stock the office to make sure you can eat healthy meals while at work?

I make sure my office is stocked with plastic silverware, a can opener and either plates or bowls. My non-perishable essentials to have on hand include balsamic vinegar, extra virgin olive oil, a large bag of nuts (almonds, walnuts, brazil nuts), a few of my favorite herbs and spices (curry powder, cinnamon, granulated garlic), honey and tea. 

Canned items include tuna and my favorite beans (garbanzo, cannellini, kidney). If you have an office refrigerator you can stock up on a loaf of whole wheat bread, a large container of greens like spinach or arugula, and fat free Greek yogurt.

What are a few good lunch ideas that people can actually make while they are at work?

Now that you have your “office pantry” stocked effectively, try a dash of curry powder for a tuna salad sandwich with greens, substituting Greek yogurt for mayonnaise. Or bring an avocado and create a delicious and satisfying arugula, avocado, garbanzo bean and Brazil nut salad with a drizzle of olive oil and vinegar. 

I like to make a big bowl of trail mix with cashews, shredded wheat cereal, dried cranberries, dark chocolate pieces and pumpkin seeds and place individual portions into plastic bags for the week.

This is just a New Year’s start, but it’s a good one. Listen to the full Q&A podcast at


Summit Medical Group (SMG) is the largest privately held multispecialty medical practice in New Jersey. SMG maintains a 42-acre healthcare campus in Berkeley Heights and more than 50 additional practice locations in central and northern New Jersey. As an East Coast premier multispecialty group, SMG has provided exceptional primary and specialty care since 1929. For more information, visit

Summit Medical Group is the largest and oldest physician-owned multispecialty practice in New Jersey. In addition to its 250,000-square-foot main campus, the Group has satellite offices in northern and central New Jersey. It employs more than 500 practitioners and 2000 employees who support more than 80 medical specialties and services. In addition, the Group supports medical research to identify best treatments and practices for patients. An ever-growing practice, the Group is focused on a patient-centered approach to care. It offers the finest comprehensive health and medical services for the entire family in a comfortable, safe, convenient, and friendly environment. For these reasons, Summit Medical Group is uniquely positioned to offer patients access to an exceptionally wide range of specialties, state-of-the-art diagnostics and technologies, and leading-edge treatments. It has successfully served many patients since its doors opened nearly 85 years ago.

The opinions expressed herein are the writer's alone, and do not reflect the opinions of or anyone who works for is not responsible for the accuracy of any of the information supplied by the writer.

TAP Into Another Town's News:

You May Also Be Interested In

Sign Up for E-News


Livingston Lacrosse Senior Jason Scher Named Athlete of the Week

April 20, 2018

LIVINGSTON, NJ — Livingston High School senior Jason Scher has been named as TAPinto Livingston’s Athlete of the Week after scoring 14 goals and contributing 15 assists in his last five games—bringing him to a total of 35 points so far this season.

With Scher leading the pack, the Lancers are 5-2 after winning their last five consecutive games. Scher scored three ...

Full Pet Grooming Service 25% OFF

April 20, 2018

LITTLE FALLS, NJ - Cloud Canine Grooming Salon & Spa in Little Falls is open for business and owner and pet stylist Melissa DiRoma is offering 25% off a FULL GROOMING SERVICE for all new customers. Call (973) 837-8884 or visit to schedule your appointment. Mention promo code TAP DOG for discount. 

About Cloud ...

Free Wellness Event at The Joint Chiropractic

WEST CALDWELL, NJ — The public is invited to a "Wellness Event to Remember" at The Joint Chiropractic in West Caldwell on Thursday, April 19 from 7 p.m. to  9 p.m.

Guests will include:

Michael Piercy, owner of The Lab
Justyna Debski, owner of Revive Mind Body
Karen Caplan, owner of Nutrition Transitions

Join the ...

Luxury Facial Services 50% OFF

MILLBURN, NJ - DeAmour Salon & Spa is proud to announce its newest team member, Renee Rudikh, formerly of the famous Georgette Klinger Spa at the Short Hills Mall.

Rudikh has extensive experience and specializes in a plethora of facial styles including: deep pore cleansing/European, microdermabrasion with collagen, teenage, men's, back, LED and customized European ...

YMCA $0 Enrollment in April

LIVINGSTON, NJ - For the month of April, the West Essex YMCA is offer $0 enrollment. 

Take advantage of all that your local Y has to offer for the whole family!

Personal Training
Group Classes
Low monthly membership
And much much more!...

Check out all that the Y has to offer HERE

About the West Essex YMCA:
The West Essex YMCA has ...

MAX Challenge of West Orange - 2 Weeks FREE and more...

WEST ORANGE, NJ - The MAX Challenge of West Orange is about to start its next challenge.  Sign up before April 9, and you will receive maximum benefits, including two weeks free!



12 weeks for the price of 10
Unlimited fitness classes 
Nutritional ...

deAmour Salon - Complimentary Blowout with Other Select Services - $40+ Value

Millburn, NJ - Salon Profilo in Milburn has recently rebranded to deAmour Salon & Spa! In celebration, owners Roula and Grace are inviting new and existing clients to enjoy a complimentary blowout with any color service. Call (973) 379-8300 to schedule your appointment. Promo code: TAP COLOR

deAmor Salon specializes in multiple coloring techniques and stays current on industry ...

Upcoming Events

Sat, April 21, 10:30 AM

West Essex YMCA, Livingston

Healthy Kids Day at the West Essex YMCA

Health & Wellness

Mon, April 23, 1:30 PM

Livingston Public Library, Livingston

Monday at the Movies: LOVING VINCENT

Arts & Entertainment


Wed, April 25, 10:00 AM

Estelle Finkel Center for Learning, Livingston

Upcoming 2018 Spring SAT and ACT Courses

County Announces Improvement Plans for Grover Cleveland Park Playground and Tennis Courts

April 20, 2018

CALDWELL/ESSEX FELLS, NJ — Nearly $1.2 million in improvements will be made to modernize the Essex County Grover Cleveland Park playground and tennis courts.

Essex County Executive Joseph DiVincenzo, Jr. announced his improvement plans on Friday morning, stating that Grover Cleveland Park is a popular site for families and children, and that the playground and tennis courts need to be ...

Take A Chance on the Livingston Library To Conclude

April 20, 2018

LIVINGSTON, NJ — The Friends of the Livingston Library’s annual “Take A Chance on the Library” Auction & Raffle will be ending Tuesday, April 24  when the public is invited to the Library’s Program Room as winners are announced, beginning at noon. The event invites all members of the community to “take a chance on the library” by ...

Letter to the Editor: Don't Complain. Vote!

April 12, 2018

Don’t Complain; Vote!

It’s no secret that people have strong feelings about what’s happening in our country. It’s also true that much of politics is local. In November, 11th District residents will have the opportunity to choose a new congressional representative who will not only serve as a critical check on the federal level, but also determine how our distract fares ...

Cluelessly Clueless

I teenaged my way through high school under the assumption that my parents had no idea what I was doing.  I like to think I was pretty good at withholding information and presenting situations in ways that were other than they really were.


Still, sometimes they found things out.  Like the time my friends plopped me on our front door step at one o'clock in the morning ...