Wednesday, June 29, 2011

Tips: A little help with eating right at your 9-5

I know many of us have the typical 9-5 office job, and between the Friday donuts, ample amounts of coffee creamer and sugar, and company lunch trips it can be hard to stay clean. Here are a few things that have helped me stick to my clean eating, regardless of where I am.

1. Prepare!
You have to have a game plan the night before, so that you aren't scrambling 5 minutes before you head out the door. When I make dinner I always make at least double what we will eat at dinner, usually more. This way you have leftovers for 1-2 meals the next day. Oftentimes for dinner we try to cut out our lower glycemic carbs, but I still make something that can be eaten the next day. For example, last night I made Turkey Meatloaf Muffins and Cinnamon Protein Powder Yams. I stashed the yams in the fridge right away and crumbled the muffins into a spinach salad with tomato and salsa for dinner. Then today for lunch I packed the turkey muffins and the yams, because those carbs are important to have during the day! I also always have our standard "snack" food on hand, so that I can pair a couple up for a full meal. These are foods like hard boiled eggs, non-fat greek yogurt, non-fat cottage cheese, pre-cut veggies, fruit, home made protein bars, almonds, etc.

2. Pack
Now that you know what foods to bring, make sure you have all the right ways of bringing them! I have invested in tons of microwave safe tupperware (we somehow still seem to run out) and ziplock bags. These are easy to pack in, and they make the morning run really smoothly. I would absolutely die for one of these...
They are called 6 pack bags and are awesome! Check them out at http://www.sixpackbags.com/ and if you are ever looking for a present for me, I'll take the pink one :)

3. Protein
If for some reason you didn't pack enough food to eat every 3 hours at work, or you are hungry between meals, leave a shaker in your desk at work and throw a few scoops of protein in a ziplock bag. This is a great go-to snack that will hold you over and keep you away from the chips lingering in the break room.

4. Drinks
Something people often leave out are drinks, but they can completely sabotage your clean diet! You want to weed out as much as possible and stick with water and freshly brewed teas. Almost everything else has such high sugar content even if it is diet. Luckily, we have a water dispenser in my office, and I fill my cup up at least 5-6 times per day. I also bring a to-go cup of green tea from home to have in the morning, and I keep some tea bags in my desk at work in case I need a mid-day pick me up. I will admit, I sneak in a pink Rockstar every once in a while, but even though it has no carbs, sugars, etc. it's still not techinically clean- still better than coffee loaded with sugar and creme. (I cannot do black.. yuck!) Do whatever you can to drink as much water as possible, even if that means keeping a gallon under your desk! Hydration is SO important.

* Even on weekends, if I know I will be gone more than 3 hrs I pack food. I'll grab some almonds, and a protein bar and throw them in my purse. The last thing you want to do is be stuck somewhere starving and have to turn to fast food as a last resort!

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