Sometimes, it’s honestly hard to stay healthy in the office. Co-workers order in takeout, bring in treats, and there will most likely be cake for birthdays (in that case, eat the damn cake). You could also find yourself sitting at your desk for hours on end, and there’s a cafeteria or fast food establishment (or both) within 5 minutes of your office.
Sound about right?
Here are 10 tips and tricks to stay healthy at work:
1. Prepare the night before
Convenience is a big part of unhealthy eating on the job, so why not make it a big part of eating food that will FUEL your workday and nourish your body? Food has a huge impact on your mood, energy level, and productivity.
2. Pack snacks
I always pack snacks for work! Always. Today, I packed cantaloupe🍈, a homemade energy bite (check my energy bite recipe out right here on the blog), some dried fruit trail mix, and I packed a smoothie bowl. (See my previous post for my peach mango smoothie bowl recipe 😋)
Other snacks I pack:
- Carrots and hummus
- Apples and peanutbutter
- Yogurt covered raisins
- Granola bars
Water isn’t just for workouts- drink it all day every day at your desk or on the job! I always pack a couple, and I steal my boyfriend’s AMAZING Yeti tumbler (pictured on #2) to keep my water or coffee cold all day and it is unreal. So worth the buy. (If I bought it for him it’s not stealing, right? 😜)
4. Exercise before or after work
Walk, run,jog, anything that will get your heart pumping and you moving. Make the time. You will feel SO much better. Not to mention, it releases all of those great endorphins that will have you feeling on top of the world and reset your mind before or after a long day.
*Notice the keyboard* here is a picture of me at my desk with my left over dinner. I made turkey, brown rice, and veggies, then packed it up for a delicious and convenient lunch.
6. Choose the right kind of coffee
Coffee is a savior to most employees, BUT many people don’t think about what they’re drinking when trying to get that caffeine into their system ASAP. When ordering from Starbucks, Dunkin Donuts, or other fast food places, sugar is the enemy. They use a lot of heavy syrups and flavoring that make it more sugar than coffee. So, ask for half the syrup, use skim milk, soy, or almond milk instead of creamer. Try the unsweetened shots instead of swirls at Dunkin Donuts. Ask for a sugar packet on the side so that you can control the amount. I was never willing to make coffee from home, but to save on money and to know what’s going into your coffee, make it yourself when possible. For all of my iced coffee lovers out there, make it the night before and place it in your refrigerator for your own cold brew.
I love to go for walks outside of the hospital along the river. It’s peaceful and I get a little exercise on the job.
8. Utilize your cafeteria if you have one!
If your workplace had a cafeteria, there are a lot of unhealthy choices such as pizza, subs, burgers, etc. but there are actually healthy things available. I go to the salad bar and make my own salad, or I go to the deli and have them make a wrap. You don’t have to eat less, in fact, I snack all day. It’s all about fueling your body and nourishing it.
9. Team up with your coworkers
During the week, you most likely spend more time with your co workers than anyone else. Team up with them and encourage each other to eat healthy. Bring in healthy snacks to share, share recipes, and cheer each other on.
10. Always have lots of Tupperware and baggies ready so that it is easy to bring healthy treats