Tired of having stare-downs with those boxes of Krispy Kremes,
trays of brownies, and platters of cookies some well-intentioned
but nutritionally clueless co-worker brings into the office? Be
prepared for these and other nutritional setbacks at your office
by stocking up on a few key items that will have your desk a
veritable nutritional emergency kit.
Water: Bottles and bottles of water. Small bottles, big
bottles, plastic bottles, glass bottles, whatever it takes.
Having enough water within your reach everyday will keep you
well hydrated as well as keeping your stomach filled when you'd
otherwise fall prey to the lingering office munchies.
Fruit: Each week, bring a bag of fresh fruit to the office
and store it in your desk. And don't just stick with the common
fare of apples and oranges. Berries, mangos, kiwi will keep for
several days, more if you have access to an office refrigerator,
and provide variety to whet your appetite for something other
than those fudge brownies.
Protein bars: You can also use these as part of one of
your daily meals. Be careful and read the labels. Many
"nutritional bars" are nothing more than candy bars in deceptive
packaging. Stay away from the ones with high sugar and fat
content.
Vegetables: Bring a couple of small ziplocked bags of baby
carrots, celery or your other favorite veggies that will keep.
Low-fat cottage cheese/low sugar yogurt: Small containers
of these on hand will provide nutritional meal options.
Ricecakes: A bag of low-sodium ricecakes tucked away can
satisfy a need to eat something crunchy. Just stay away from the
ones loaded with flavored sugar coating.
Toothbrush/Mouthwash: I learned this trick from a friend
who was a competitive bodybuilder. During pre-contest dieting,
he would attempt to deflect the temptation to eat blacklisted
foods within his reach by brushing his teeth. He said the last
thing he wanted to do after brushing with minty toothpaste was
chew a gooey piece of fudge or candy. Not bad for keeping your
breath fresh, either.
Utensils: Make sure you have a serving or two of utensils
at your desk, along with something to cut your food if needed.
Thermal-Lunchbags: Perfect for storing food when a
refrigerator is not available. Available in many sizes.
The first step to staying on track with your eating,
particularly at work, is planning. You don't have the power to
control what your co-workers bring into the office, but you can
help ward off temptation by stocking up on a few items of your
own. Remember, the point is to not make your own desk resemble a
supermarket aisle, but to have enough options on hand in order
to substitute for the really bad stuff should the need arise.
About the author:
Jon Gestl, CSCS, is a Chicago personal trainer and fitness
instructor who specializes in helping people get in shape in the
privacy and convenience of their home or office. He is a United
States National Aerobic Champion silver and bronze medalist and
world-ranked sportaerobic competitor. He can be contacted
through his website at http://www.jongestl.com.
Author: Jon Gestl
