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Tuesday, February 26, 2019

10 Tips for Healthy Eating in the Workplace

Hello!!!!  Healthy and wealthy peeps.
Today's blog post is shared from one of our internal health emails at AccuWeather. -Alicia


We spend a great deal of time at work, so it’s no surprise that the things you eat and drink there affect your overall health (and waistline). Here are our practical tips for healthier eating at work.

  1. Pack your lunch. Planning your lunch ahead gives you a nutritious meal and prevents the need to settle for whatever options are available in the work cafeteria or even worse, the nearest fast-food restaurant.

  1. Keep a bottle of water nearby. Healthy eating isn’t just about the food you consume, but also the beverages. It can be easy to forget to stay hydrated throughout the workday, which is why I recommend keeping a water bottle nearby. By having the bottle visible, you will be reminded to drink. You can also keep track of your consumption throughout the day.

  1. Empty the candy bowl (or keep it out of sight). You may not realize it, but a snack here and there can really add up to additional calories each day.

  1. Schedule your lunch. If you find yourself skipping meals and relying on snacks to make it through the day, break the cycle now by scheduling your lunch. This will ensure you can tackle the challenges ahead with a clear mind and feel energized.

  1. Have a backup plan. Sure, packing your lunch and avoiding fast food traps sounds easy — but it’s not always ideal, especially when you have marathon meetings and late nights. Instead, make a list of go-to healthy restaurants or healthy options and keep the list in a safe place. When the occasion arrives, use that list to order the healthiest option.

  1. Snack smart. Some studies have shown that snacking is more likely at work than at home, so it’s important to have healthier options available. Keeping a few healthy snacks in your desk drawer or office refrigerator can prevent a trip to the vending machine as well. Think items like fresh or dried fruits, nuts, protein bars, vegetables, and fat-free yogurt.

  1. Be ready to be assertive. The office environment can be full of unhealthy temptations. From the company potluck to the bake sale, it seems someone is always offering food. Deciding to say “no thank you” can be really helpful when you don’t want to indulge. Most people will not take offense at this and when you have practiced ahead of time you will feel more confident.

  1. Avoid fancy coffee. Many of us depend on our morning coffee or tea and look forward to sipping on it throughout the morning. But if the morning ritual is packed with syrups, honey, cream, and whole milk you may be adding extra calories unknowingly. And while it doesn’t seem like a big deal in small doses, according to Gallup the average American drinks about 2.7 cups per day.

  1. Rethink your drink. Again, added calories, sugar, and fat can be lurking in beverages as well as food so make sure that you are mindful about the drinks you are consuming and what’s in them.

  1. Follow food safety guidelines. About 83 percent of Americans regularly eat at their desks. If you are one of them, remember to put your food into the refrigerator as soon as you get to work, always eat in a clean desk space, and wash your hands before consuming foods.


Baked Broccoli Tots


Who doesn't love tots? Instead of frozen tots, give this fresh, healthier option a try. You can even add your favorite herbs like cilantro or rosemary and dunk them into your favorite dipping sauce. 





INGREDIENTS
2 cups or 12 ounces uncooked or frozen broccoli
1 large egg
¼ cup diced yellow onion
⅓ cup cheddar cheese
⅓ cup panko breadcrumbs
⅓ cup Italian breadcrumbs
2 tablespoons parsley (or cilantro or rosemary)
½ teaspoon salt
½ teaspoon pepper

INSTRUCTIONS
Preheat the oven to 400°F. Grease a baking sheet with a thin layer of oil or line with parchment paper and set aside.

Blanch the broccoli in boiling water for 1 minute then remove and shock with cold tap water to stop the cooking process. Drain well.
Chop broccoli finely and mix thoroughly with the egg, onions, cheddar, breadcrumbs, and seasoning. Scoop about 1.5 tablespoons of the mix using an ice-cream scoop or your hands and gently press between your hands into a firm ball, then shape into a tater-tot shape. It helps to wash your hands after every few tots to keep them from sticking onto your hands. Next, place on your prepared baking sheet.

Bake until golden brown and crispy, 18-24 minutes, turning halfway. Remove from the oven and enjoy hot with ketchup, sriracha, ranch dressing, or your favorite dipping sauce!


Recipe and photo from gimmedelicious.com