whileatwork

Things to do while at work:

Snacking, despite its bad press, is not evil. The problem is what you choose to consume when you're starvin' marvin'. Snacks that include
protein, fat and fiber take longer to digest than carbs do, which means contentment for your tummy. Next time you're feeling peckish,
respond to your body's needs with satisfying foods that won't have you clamoring for more. Cottage cheese topped with summer-fresh fruits
or tomatoes; or a hot, baked yam topped with savory black beans will cover those cravings, without over-burdening your calorie count.

The idea of a sack lunch may bring back fond memories of school days long gone, but it’s also an effective method for staying on the right
track with your nutrition, not to mention curbing the cravings for those goodies in the vending machine down the hall. Peanut butter on pita,
trail mix, celery and carrot sticks are just some of the options that can sate your appetite as well as save you money.

The urge for a snack can pounce at any time, so be prepared. If the only thing in your house is cookies, candy or salty chips, then obviously,
you’ll snag those. Instead, make sure you have healthy choices within reach. Keep some pre-washed baby carrots or cut celery on hand, or
fresh fruits like oranges, apples or grapes. A cucumber sliced and lightly salted can put more zip in your day than you might imagine!

1. Snack wisely. A lot of people snack while they sit at the computer. If you're one of them, be prepared. Keep healthy options handy so you
don't rush off for an emergency visit to the vending machine. Bring fresh fruit, veggies and salsa to work. Keep snacks not at your desk, but
stowed away in a file cabinet. Out of sight, out of mind. If that strategy doesn't work for you, only bring the amount you want to eat each day.

2. Drink up. As with healthy foods, keep enough water at your desk and you'll easily drink your six 8-ounces glasses by the end of the day.
Keep a bottle or glass full of fresh water next to your computer at all times.

3. Plan lunch. Eat half of your lunch at 11:30; then, when the mid-afternoon munchies hit, eat the other half. Schedule your lunch to protect
against cravings. Also, it's best to bring your lunch from home—that way, you can control your portions and keep track of exactly how many
calories you consume.

4. Portion Patrol. In this age of "supersizing," prepacking your meals in containers will help you eat reasonable servings. Get to know true
serving sizes, and plan meals with that in mind. A good guide to follow: One ounce of meat is about the size of the average thumb, 2-3
ounces is about the size of a palm, and a cup of cereal or rice is about the size of a fist.

5. Move! Even if it's just 10 minutes of exercise at a time, get up and move whenever possible. Here are some ideas:
Eat your lunch at a park a few blocks away, and walk there instead of driving.
Walk to a colleague's desk rather than e-mailing or calling.
Take the stairs instead of the elevator.
Park as far away from the front door as possible.
Include exercise breaks in your calendar. Treat them just as you would any other appointment—you have to be there!
Place your wastepaper basket far away from your desk so you'll have to move to throw away garbage.
Place your phone out of reach so you'll have to stretch or even get up to answer it.

6. Exercise during off hours. Get in exercise before and after work to offset all that sedentary time at your computer.

Things to do while at work