Is it just me, or is it an unscientific, unverifiable fact
that every time you decide to eat healthier someone at work decides to bring in
something to get you off course? With candy
bowls perched alluringly on the end of desks, salty snacks singing a siren's
song from the break room and birthday cakes frantically running around the
office yelling, "Surprise! Surprise!", the office can be a minefield
of processed, high calorie, high fat (but highly tasty) denizens of diet
destruction.
It's time to fasten on that snug-fitting uniform and join
the battle against bulge. However, you
can't just charge in. Just like with any
battle, you need to strategize if you are going to win.
 |
| Warner Bros 300 - Don't worry you won't have to strip to your skivvies or snarl |
Choose one day to make a plan about what you are going to
eat for breakfast, lunch, dinner and snacks every day for the rest of the
week. Write the plan down, stick it on
your refrigerator or mirror -- whichever one you look at more -- and buy any
additional groceries you may need ahead of time. If the choice is already made you take
pressure off yourself to make choices when your stomach is grumbling and you
just want to eat "something."
Work the Plan
This can be the challenging part. It's easy to write something down; now you
have to put some works with that faith.
· Prepare, prepare, then prepare. Pre-make as many meals as possible, then place them in the freezer or
refrigerator. If you take time on your
weekend to make meals for the week it gives you the convenience of pre-made,
fast-food meals with less fat and sodium because you control the ingredients.
·
Use snack baggies. Prepare five or six sandwich bags with snacks
to take to work with you. Some ideas
include raw veggies drizzled in olive oil and balsamic vinegar, cut fruit (a little lemon juice stops your
apples from turning brown), whole wheat crackers with low-fat cheese, and one
ounce of almonds with fruit. On your way out the door grab them and keep them
at your desk for snack emergencies.
·
Eat breakfast.
By now you know that studies have shown that people who eat breakfast
tend to weigh less than those who don't.
A good breakfast will stop you from becoming ravenous and over-eating at
lunch. Don't have time in the mornings?
See that earlier paragraph about planning ahead. Look to the frozen
aisle for inspiration.
- Breakfast soufflés -- Prepare an omelet mixture the way you usually would -- be sure to include veggies and cut back on the cheese -- then pour the mixture into a paper-lined cupcake pan and bake. You can freeze your individual serving sized soufflés. Simply pop them in the microwave in the morning, add a piece of fruit and breakfast is ready in no time.
- Make waffles or pancakes ahead of time and freeze in individual serving sized freezer bags. All you need is a toaster or toaster oven.
- Make your own version of a breakfast sandwich with 100% whole grain English muffins, nitrate-free breakfast meat, and an egg. Freeze for later use.
· Bring your own lunch. This can save money as well as health. Just like with dinner, you can pre-make
lunches, or make enough dinner to take leftovers for lunch.
·
Reach for a peach. Next time you have a sweet tooth, try eating
fruit first. Melons, frozen grapes, and
berries in season are as sweet as any dessert, but are packed with
antioxidants, fiber and vitamins.
·
Plan your indulgences. Keep a
single-sized portion of chocolate, candy, chips or whatever may be your
indulgence of choice. Don't just
mindlessly graze. Decide when you will
eat it and stick to it.
·
Partner up.
Find someone else in your office who wants to eat healthy and work as a
team to keep each other accountable.
Remember there is strength in numbers, and you aren't in this battle
alone.
Changing eating habits is not easy, but it is not
impossible. With a good plan and a
little work you can achieve any goal.
Now suit up and get to work!
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