When it comes to relationships (with people, food and even health habits), we are greatly influenced by those closest to us. In fact, many experts believe that our habits are shaped by the five people we spend the most time with. This illustrates how powerful of an impact social influence and our environment has on our daily decisions. We cannot blame all our poor decisions on others or our work setting, but I completely understand how the influence of others and demands of our jobs can make it difficult to stay on track with healthy eating. Here are some common traps and possible solutions to help get you through your 40-hour workweek, healthy and guilt-free.
Problem: It’s Andy’s Birthday and that means cake, cookies and other Pinterest-inspired sugar villains.
Solution:Learn to confidently say “no thanks”.
Normally I say it’s perfectly fine to indulge on special occasions; however, special occasions such as birthdays, retirements, Fridays happen every week. In fact, we create special occasions such as “national eat chocolate for breakfast day” to justify eating sugar-rich foods. Try to separate work celebrations and personal celebrations and save those yummy treats for your own milestones. Here’s another trick I like to practice. Stand up tall and turn your head all the way to the left, now look all the way to the right and repeat this motion four more times. As silly as it sounds, remember it is perfectly fine to politely turn down sweets brought into the office.
Problem: Lunch meetings.
Solution: Become a savvier diner.
It is very common to go out to eat for social or business purposes during the week. You could always stay behind and eat your lunch by yourself, but where’s the fun in that? Learning to spot out the healthier items on a menu or give less-healthy menu items a makeover is a much savvier way to enjoy your lunch break. You can never go wrong with lean proteins and veggies. It’s also a good idea to make sure you do not have multiple starches on your plate. This may mean removing the buns from a chicken sandwich or swapping out fries for an extra serving of seasonal vegetables.
Problem: That 3:00 slump.
Solution: Prepare for the inevitable.
It happens every single day, so why do we repeatedly torture ourselves with blood sugar crashes followed by poor vending machine decisions? Packing a protein-rich afternoon snack will keep your tummy happy, your focus off the clock and get you through to dinner time without a starving metabolism. The downfall of pretzels, crackers, baked chips and granola bars is that they contain very little nutritional value and zero amounts of protein. In fact, it’s difficult to find a protein-rich snack from a vending machine or office snack bar. Always keep nuts or protein bars at work or pack some extra cheese, meat, cottage cheese, low sugar Greek yogurt, eggs or a protein shake in your lunch bag. One ounce of peanuts, 2 ounces of turkey and 1 ounce of cheese together provides almost 30 grams of protein!