Banish the Breakroom Munchies

If your company break room is like most, it offers an intoxicating buffet of sugary, salty and savory snacks loaded with useless calories. While harmless at first glance, these tempting treats contribute to numerous health problems and can sabotage even the most diligent workouts at the gym.

A handful of trail mix translates into over 400 calories, and that’s about equal to one healthy meal! Snacking is often triggered by work boredom, stress, and afternoon energy crashes. Frequent indulgence can lead to weight gain, headaches, lethargic fatigue.

Additionally, when combined with a big slice of cake at 10 AM from Judy Gingerberry’s birthday party, the workplace soon begins to feel more like a hospital for employees in sugar comas.

You don’t have to fall prey to the break room.

Struggling with workplace munchies? These 5 tips will help you sail through the day with energy and enthusiasm.

1. Start with a good breakfast. You’ve heard the cliché, “Breakfast is the most important meal of the day,” but the majority of people still fall short of eating a nutritious breakfast. Instead of sugary cereals or toaster pastries, try eggs, cottage cheese, or oatmeal (rolled oats) and you’ll feel satisfied without dips in concentration.

2. Pack a power lunch. Studies show that the healthier your lunch is, the less you want to sabotage your diet later on in the day. A nutrient-dense lunch loaded with colorful veggies, protein and whole grains will leave you energized with mental clarity. Aim for a lean protein source likes grilled chicken or tuna fish. I keep a bag of frozen green beans at work to add to my lunches during the week, if needed. It’s nice to know that if I don’t always have something green packed that I have back up.

3. Bring your own snacks to work. Take ownership of your health and don’t be a victim of the break room blues. Foods rich in soluble fiber like edamame pods, hummus, and raw veggies encourage a full sensation and encourage better blood sugars. Protein bars like Think Thin and No BS are also good choices.

4. Make a swap. If you occasionally crave a salty, crunchy or sweet treat, try a bag of frozen grapes, Skinny Pop! Popcorn, apple slices with lemon juice, or kale chips.

5. Hydrate. Drinking plenty of water is critical to digestion and is a key ingredient in fat loss. Since cravings for food are similar to those for thirst, stay hydrated to you can easily distinguish one from the other. Avoid the nonsense water posers like artificially flavored waters, water with vitamins (not to name brands), and any beverage with phrase “zero” across it. While these electrolyte boosting beverages are great if you’re playing softball in the summer, it was designed to drink at your desk. If you need flavor, try sparkling water with lemon or lime added, or soak cucumbers, lemons, mint leaves, etc. in your own water gallon overnight.