11 How to eat healthier at work Make a plan before you eat out BY CHRIS GELBACH CTW FEATURES T he typical office is a place of physical inactivity, stress, ever-present birthday cakes and rampant desktop eating. But strategies such as those below can help anyone eat healthier and stay more energetic at work. Eliminate visual cues to eat “If you decide in advance where you’re going and what you’re going to order, it’s easier to make better choices about that critical lunch period,” Rath said. From your list of options, remove the places where you only like the unhealthy foods. Choose more filling foods “Removing food so that we can’t see it and have to make an effort to get to it dramatically reduces stress eating, mindless eating and boredom eating,” said Kim Larson, a spokesperson for the Academy of Nutrition and Dietetics. Larson recommends selecting lean proteins and avoiding fried foods, cream sauces and creamy soups when eating out. “I’m a big fan of bean soups because they contain vegetables and a lot of fiber,” she said. “You want foods that are more filling and have fewer calories.” Opt for healthy snacks Seek healthy options If you need to snack at work, Larson recommends healthy options such as fresh fruit, nuts, vegetable juices, Greek yogurt and cottage cheese. Small, single-serve portions are best. “If you eat out of a big bag, you can end up eating five times more than you intended to,” she said. Ask for healthy options in your work vending machines and for cafeteria subsidies that make healthy options as affordable as indulgent ones. Larson also recommends celebrating birthdays once a month with a potluck instead of buying a cake for every person’s birthday. Party healthier Get enough sleep At office parties and events, visit the veggie tray first, said Tom Rath, researcher and author of “Eat Move Sleep: How Small Choices Lead to Big Changes” (Missionday, 2013). “If you fill up on those, you’ll eat a lot less of the foods that you don’t want to overindulge on,” he said. Think short-term You’ll have more success if you focus on how your food choices will affect your energy level. “Don’t even worry about whether the foods you eat are going to change your odds of heart disease or cancer or diabetes 20 years down the road,” Rath said. “It’s much easier to make good food decisions when you know it will help you to have a good day.” Do your research Websites such as HealthyDiningFinder. com can help you find restaurants in your area that have healthy menu items you might enjoy. Apps such as Fooducate can give you instant information on the health value of grocery-store foods by scanning their bar codes. Most people need seven or eight hours a night. “If you get a poor night’s sleep, there’s a lot of research showing you’re much more likely to eat foods that are higher in fat and carbohydrates the next morning or at lunch,” Rath said. Get moving Exercise can help decrease your appetite and take your mind off food. “Often, we just need a breath of fresh air and a walk, not a snack,” Larson said. Rath recommends setting a timer and stretching or standing every 20 minutes. “You’d think that would break your train of thought, but research shows that it actually helps from a creativity standpoint,” he said. Set a good example Instead of avoiding temptation by setting your extra cookies out for everyone else to eat, make a difference by modeling healthy behaviors. “Over time, the people around you will start to make slightly healthier decisions,” Rath said. “If you can see your influence on that network, it helps quite a bit.” Cultural change is difficult, but it can bring the biggest health benefits for everyone. “New Cassel is Truly a Place to Call Home! It’s the wonderful people that work here. The gathering with my friends and eating in the beautiful dining room. The desserts are out of this world.” -Shirley S. • Daily/Weekly Worship • 3 Delicious Meals Daily • Transportation to Doctors • 24-Hour Health Services • 24-Hour Maintenance C T W F E AT U R E S • Free Wi-Fi available • Computer Lab & Support • Weekly Housekeeping • Activities & Entertainment • Shopping Trips The Choice of over 1900 Families since 1973! Call 402-393-2277 | 900 North 90th Street | Omaha, NE 68114 www.newcassel.org Sponsored by the School Sisters of Saint Francis 5K Run/Walk, 1M Walk & Kid’s Run A Run to WipeOut Colon Cancer Sunday, August 10, 2014 - 8:00 am Werner Park in Papillion, Nebraska Registration includes a cool t-shirt & pancake breakfast! Live music! Post-run massages! FREE Kid’s Zone! Photo booth! Survivor recognition! Team Registration! Hula dancing! Adopt a Flamingo! Rolanda the Inlatable Colon! Awards: 5K Age group , Top 3 Male/Female & Masters, Team Size, Fundraising & Best Boxers Competition! RRCA 5K State Championship! Register at: www.coloncancertaskforce.org All proceeds benefit the Great Plains Colon Cancer Task Force Participants are encouraged to run in boxer underwear, but not required. #getscreenedomaha #runomaha