@ the office Thrive 9 to 5: Avoid the Diet Destroyers in the Office  Avoid junk food in the vending machines. Visit the offices where women and men work and you will find a vending machine or two in every kitchen and breakroom, enticing workers to make bad food choices every day. According to a vending trade publication, vending machines swallow more than $44 billion each year in the United States, including $22 billion on packaged cold beverages (sodas) and $9 billion on snacks, confections and pastries. Bagged snacks and pastries are the most popular ($3.4 billion in sales), followed by candy bars ($2 billion in sales) and cookies and crackers ($1.8 billion in sales). Easy access to junk food spells blood sugar danger for the worker glued to her computer all day. Working women spend an average 7.1 hours in the workplace, yielding a brand new office eating etiquette penned "desktop dining." Studies show that women who work hard all day often don't leave the office for food. The American Dietetic Association's "Cubicle Culture Survey" reveals that 67 percent of people surveyed eat lunch-and 61 percent snack throughout the day-at their desks. And more than one out of three make breakfast the first task on their workplace to-do list. As consumers drive the demand for organic and healthy food options, the $61.4 billion snack food industry is quickly responding. In addition to releasing the many snacking surveys mentioned here, manufacturers are launching new healthy snack lines to court hungry and health-conscious consumers. Nutrition bars, 100-calorie packs and trans-fat free versions of standard favorites are beginning to line our grocery shelves. And the healthy eating trend is on the rise. In 2006, healthy snack sales jumped 6.4 percent, twice the increase of regular snack products. But are these convenient processed food snacks healthy? Working women and men need to know. Stayed tuned… Desk Drawer Stash: Healthy Snacking Solutions These snacks require no prep time, just remember to pick them up during your next grocery store run. - Go nuts.
The protein in nuts keeps you satiated. Take a handful, not a bowlful. Walnuts provide heart healthy omega-3 fatty acids to keep brain cells healthy. A quarter cup of walnuts or cashews provides 5 grams of protein; the same serving of soy nuts, 11 grams. Combine with raisins or other dried fruit for a quick trail mix. - Power up with protein bars.
Keep your office draw stocked with high-protein bars, such as Slimfast® High Protein Meal bar or Shaklee Multi Munch® bar. One package packs 15 grams of protein and stops the light-headedness within minutes. - Bag the bean after lunch.
Substitute your afternoon cup of coffee for green or black tea to help you remain calm during a hectic day. A study from University College of London shows that antioxidants in black tea, called catechins, lower levels of the stress hormone cortisol. Keep a few tea bags handy. Grab and Go Healthy Snacking Solutions Keep these staples in the office fridge and your silverware handy: Lift the Lid and Dig In.
Keep a week's supply of yogurt for a quick snack. Just watch the sugar content. Plain and vanilla flavors tend to have much less added sugar. Add fresh fruit, blueberries, strawberries, or other seasonal berries that offer non-refined sugars and vitamin C.
Fuel up on Fiber.
Spread hummus on a whole wheat pita. Garbanzo beans (the main ingredient for hummus) are high in fiber, protein, iron and vitamin C. Two tablespoons of hummus provide 3 grams of fiber and 3 grams of protein, while whole wheat pitas offer 5 grams of dietary fiber and 6 grams of protein. According to the Institute of Medicine's Food and Nutrition Board, women should consume 21 grams a day and men, 30 grams. Snacks with fiber:
| Food | Grams of Fiber | | Banana (medium) | 3.1 grams | | Carrots (cooked and sliced, ½ cup) | 2.3 grams | | Orange (medium) | 3.1 grams | | Black beans (1/2 cup) | 7.5 grams | | Sunflower seeds (1 oz.) | 2.6 grams | | Peach (medium, with skin) | 1.5 grams | | Rye bread (1 slice) | 1.9 grams | | Almonds (6, whole) | .8 grams |
Can the Soda for a Lemon-Water.
High sugar drinks give you a spike, but in the long run may make you sleepier, according to research published in Human Psychopharmacology: Clinical and Experimental. Drop lemon and lime slices in your water bottle. Sliced cucumber also provides a unique and refreshing taste.
Desperately Seeking a Healthy Snack?
What if your desk drawer is empty and you left the healthy snacks on the counter at home? Grab your wallet and take a brisk walk, outside - force yourself to avoid the route to the vending machine. Find the nearest bag of nuts or fresh fruit at the local eatery, grocery or convenience store. You'll return to your desk with a satisfied belly, clear head and a smile on your face.
Check out our upcoming line of Thrive 9 to 5 Weekly Healthy Eating Planners in our shopping area. Stay tuned… |
