I’m pretty sure you were hoping Spring was going to be early this year. Looks like winter just won’t go away…*sigh*…but not all is a drag. Thankfully we have another thought-provoking article written by my food friend and mine, Stacey Yunger, that will keep you in check and in balance during your workday and workweek. Check it out!
EATING 9 TO 5 – Finding Balance in Your Work-life
Happy nutrition month! This year nutrition month focuses on Eating 9-5, and I think I can speak for everyone in saying that work life definitely has its challenges when it comes to a balanced diet. Breakfast is rushed, lunch needs to be planned, and don’t forget all those treats in between – especially around the holidays and all those birthdays! So let’s focus on what we can do in order to eat well consistently throughout the workweek.
Balanced eating habits start from the beginning of the day. As much as everyone hates to hear it, breakfast really is the most important meal of the day. This is your brain fuel and it doesn’t need to be complicated. Simple choices like multigrain toast with natural peanut butter or yogurt with fruit are nutritious and full of energy to get your day off on the right track. Eating a good breakfast doesn’t mean it needs to take a lot of time to make. You can even prepare your breakfast the night before to make it a grab and go kind of morning with overnight oats.
Another factor to take into consideration is your trigger to eat. Are you hungry? Are you bored? Are you stressed? Sometimes taking the time to figure out why you are reaching for a snack or that extra bite might make you realize you aren’t eating for the right reasons. Some of my tricks at work include drinking lots of water throughout the day and making sure I always have healthy and satisfying snacks on hand. It also helps to make sure you get up and walk around every so often.
Now comes the biggest challenge – eating with coworkers. Eating in the presence of others has an influence on when we eat, what we choose to eat, how much we choose to eat, and how fast we eat. It’s harder to resist a treat when you are surrounded by others who seem to not worry as much about what they are eating. How can you avoid getting stuck in these traps? Take the time on the weekend to plan out lunches that you are excited about. If you bring something you enjoy, chances are you will fall less under the pressure to eat-out with your coworkers. This doesn’t mean eating out should be eliminated entirely either. Most restaurants provide nutritional information online, so scope out the healthier options for the days you want to indulge a bit.
Eating with others can also have a positive effect on our eating habits. Learn from each other and feed off each other’s ideas. Making lunches gets boring and we tend to resort to the same foods. Try finding a lunch buddy, someone who you can share lunch making with. Take turns packing lunches or split the responsibility on a day-to-day basis.
Food should be enjoyed to fuel your day and provide you with the nutrients you need. It shouldn’t be your comfort in times of stress or your entertainment when you are bored. Plan ahead and enjoy your food for what it is!
Stacey Yunger is a registered dietician serving the health and nutrition needs of the West Island community. For more information, nutrition tips, or to schedule a free consultation, email firstname.lastname@example.org.
Trainer Profile: Kareem Rawlins
Experience Personal Training – 5 years | Nutrition Counseling – 3 years | Group Fitness – 3 years