How do we know if we are actually hungry or simply stressed and/or tired? I feel even working within the health and fitness industry, we all have our days. Considering most of us spend a huge amount of our time at work, lack of planning, temptations and stress plays a big part on our healthy eating habits. I've tried to break it down to a few helpful tips on staying alert and focused on your nutrition but I do know its easier said than done.
Just be aware of these and ask yourself next time you go to grab that cookie. Am I really hungry or am I tired, thirsty, stressed or bored?
EAT BREAKFAST AT HOME
Breakfast is an essential meal, and you should try your best not to skip it. It provides the energy that is required for your body to function efficiently at the start of the day, and it also makes it easier for you to control your diet. If you do not eat anything in the morning, you may have difficulty controlling your hunger, and you may end up eating unhealthy food.
You can also bring your own breakfast to eat at your workplace, and some of the recommended foods include oatmeal with fruit and nuts, slices of toasted whole-wheat bread, a cup of yoghurt, granola cereal, leftover healthy dinner from the previous night and my favourite frittatas. (I make them the night before with 4 eggs, spinach and tomato) Easy to bake, cut into slices and full of protein to keep you feeling full.
REDUCE COFFEE INTAKE
Coffee is one of the most commonly consumed beverages in the workplace, because it has an energizing effect. I know we love it here with our The Pure Press almond milk but have all tried to cut back to one in the morning. It can be detrimental to your health because it contains caffeine. It is also high in calories when it is consumed with sugar and cream. Since coffee is addictive, you may have trouble cutting it out completely. Try to drink just one small cup a day, and do not add sugar and cream if possible.
DRINK MORE WATER
Drinking lots of water is good for your health, and it can also help you overcome hunger. If you feel hungry while you are at work, just drink a glass of water, and your craving for food will significantly reduced. If you have a craving for soda, you can try to drink carbonated water instead.
Working can make you feel hungry, and you may find yourself eating anything that is available in or around your workplace. One way to prevent hunger is to distribute your meals. Instead of having a heavy lunch, you can eat half the portion at lunch time and the other half 2 or 3 hours later.
EAT A HEALTHY LUNCH
Many restaurants offer great salad options these days, and you can have lunch at these places if you want to have a healthy meal. It is also a good idea to bring you own lunch from home and you also save money. We love smoothies, tuna, chicken, roast vegetables. Just make lunch interesting so you enjoy it and your more than likely to stick to it then.
BRING HEALTHY SNACKS TO WORK
My favourite tip of all time.... snacks! Healthy snacks like berries, apples and bananas. Also veggies like celery, carrots, cucumbers, cherry tomatoes and red bell peppers. You can take some natural nut butters and/ or pesto's and humus. If you have no work fridge try healthy granola bars, protein balls, raisins, snack sized popcorn or kale chips.
Hope these help you to stay healthy and mindful at work.