Work can be full of unhealthy diet traps: donuts or bagels in the morning, skipped lunches, and afternoon sugar cravings can lead you straight to the vending machine. Did you know that the peak use of vending machines is between 2-5pm?
Here are 5 tips on sticking with healthy food choices and avoiding vending machine:
1. When you pack your lunch, pack the snacks! (for a few days ahead)
Snacks can be packed for a few days ahead, and you can store them in the office, so that they are within arm's reach, when you start getting cravings in the afternoon. Some ideas for snacks:
2. Drink water
Take a gulp of water every time you feel like heading towards a vending machine. Water will fill you up long enough until you can get home for dinner. Be cautious of juices, soda, or coffee. These options can be high in calories and sugar.
3. Relax you mind during a stressful day
Stress and unhealthy eating usually go together. When you get into a stressful moment at work - get up, go for a walk, talk to a colleague, or call a friend. Changing your environment and taking the mind off the situation will distract you from a desire to eat.
4. Have backup option of meal replacement shake (Example Advocare)
Always having a few packets of meal replacement or protein shakes can save you from the vending machine. The shake and meal packet option provide needed nutrition and satisfy sugar cravings with the variety of flavors.
5. Choose the lesser of the 2 evils
If all of the above options fail and your only survival option is a vending machine, you need to know which items in it are healthier than the others. According to Fitness Magazine; here are the 10 snacks from the vending machine which are comparably healthier than an average candy bar:
1. Planters Sunflower Kernels (1/4 cup)
160 calories, 14g fat, 1.5g sat fat, 4g fiber
The Bottom Line: Full of healthy fats
2. Baked! Lays Original
210 calories, 3g fat, 0g sat fat, 4g fiber
The Bottom Line: Surprisingly fiber-full
Other Smart Snacks
3. Sun Chips Original
140 calories, 6g fat, 1g sat fat, 2g fiber
The Bottom Line: Made of whole grains
4. Snyder's of Hanover Mini Pretzels (20)
110 calories, 0g fat, 0g sat fat
The Bottom Line: Naturally fat-free
5. Smartfood Reduced-Fat Popcorn
120 calories, 5g fat, 1g sat fat, 2g fiber
The Bottom Line: Low fat, and has fiber!
6. Peanut M&M's
250 calories, 13g fat, 5g sat fat, 2g fiber
The Bottom Line: Just don't go nuts
7. Fig Newtons
190 calories, 0g fat, 0g sat fat, 2g fiber
The Bottom Line: It's fruit!
8. Nature Valley Granola Bar, Oats & Honey
180 calories, 6g fat, 0.5g sat fat, 2g fiber
The Bottom Line: Beats hunger
9. Planters Honey Roasted Peanuts (39)
160 calories, 13g fat, 1.5g sat fat, 6g protein
The Bottom Line: High in protein
10. Quaker Chewy Low-Fat Granola Bar, Chocolate Chunk
110 calories, 2g fat, 0.5g sat fat, 1g fiber
The Bottom Line: Guilt-free chocolate
Here”s a simple and refreshing salad recipe that bumps up the protein, micronutrients & phytochemicals. What are those last two you might ask? Micronutrients are organic compounds the body requires in small amounts (vitamin & minerals) and phytochemicals found in plants can help protect humans from disease. That”s good stuff!
DIRECTIONS: Place all ingredients in large salad bowl. Mix & serve! Makes 3-4 servings
OK, so I have been making these by the dozens these days so I had to share the recipe. They are so good and taste like you are eating a real muffin and are so simple only 3 ingredients.
Calories=80 Protein=10g Carbs= 5g per muffin.
Preheat Oven to 350 degrees. Place oats in blender or food processor and blend until they become a flour like consistency. Add cottage cheese, egg whites, cinnamon, agave, vanilla and blend together. Spray muffin tins and pour mixture into them. Add blueberries to desired taste. Bake for 25 minutes. Let cool for 10 min and enjoy.
Crockpot season is officially upon us! Place all the ingredients in your slow cooker in the morning and let it cook away to perfection in time for dinner. Just found this great chicken chili recipe that is definitely a crowd pleaser.
Yields: 6| Serving size: 1 cup | Calories: 142 | Total Fat: 3 g | Saturated Fats: 1 g | Trans Fats: 0 g | Cholesterol: 15 mg | Sodium: 454 mg | Carbohydrates: 36 g | Dietary fiber: 6 g | Sugars: 4 g | Protein: 12 g
Combine all the above ingredients in the slow cooker. Cover and cook on low 8 hours in a 4-6 quart slow cooker. Spoon into bowls and garnish with a little cheddar cheese and diced onion, if desired.
Note: The chicken used in this recipe was raw when going in the slow cooker. If you already have cooked chicken, just add it about an hour before the end of cooking time.
Try this quick recipe as a pre- or post-workout treat. Blend all ingredients until combined, and enjoy–guilt free!
DIRECTION Toast pita pocket if desired. Mix together all remaining ingredients. If using hummus spread inside one side of pocket. Add in about 1/2 cup greek salad mixture in each pita half & enjoy!
(Serving Size Approx 6)
Here is my video of my Protein Pancake for you all:) It’s one of my favorite breakfast or after work out treats. (Video being reposed)
300 Calories and 30 grams of protein and only 3 ingredients …
All you need for this easy meal is 5 simple ingredients
All Natural al fresco Sweet Italian Chicken Sausage
Cut the sausage into pieces and place in a frying pan until golden brown
Slice tomatoes and place on plate
Then place basil on top
Slice Mozzarella and place on top of the basil and then drizzle a little olive oil over the top
And Viola you have an easy masterpiece that takes about 10 minutes.
Creating content that meets your everyday needs.