Making healthy choices can be difficult, especially in the workplace. We are all familiar with the frosting covered cakes at employee birthday celebrations, the greasy, fried holiday party appetizers and the carb-loaded break room snacks. The workplace is filled with unhealthy food traps that can easily set us back from achieving our personal health goals.
Since we spend a significant part of our lives at work, it is important to be aware of how the little decisions we make throughout the workday can impact our overall health and well-being. The key to making healthy choices is being prepared. It's much easier to walk past the doughnuts in the break room if your desk is stocked with healthy alternatives.
Below are few simple items to keep in your desk drawer that will provide you willpower to avoid the workplace food traps and help you stay on track with your own personal health path. Protein Bars - Pick one with less than 200 calories and at least 12 grams of protein for a smart snack. By eating a small, balanced meal every three or four hours, you can boost your metabolism and increase your brain function. Protein bars are an excellent choice to do just that.
They take up little space, are easily tossed into a purse or a desk drawer, don't spoil and come in a wide variety of flavors. Usually, protein bars are low in saturated fat and trans fats, but be sure to read the label as some can contain artificial ingredients that significantly increase unhealthy fat content. As an added bonus, dietary fiber sources found in protein bars, such as whole wheat, nuts, seeds or fruit, can help prevent the development of Type 2 Diabetes and keep you feeling full for a longer amount of time.
Almonds - This protein-packed nut heads off hunger pangs, is low in saturated fat and contains great nutrients for strong bones. Protein provides our bodies with energy that lasts for hours. Almonds are abundant in protein as well as healthy monounsaturated fats that help to lower LDL (bad cholesterol) and increase HDL (good cholesterol). A single 2-ounce serving of almonds contains 12 grams of protein and gives you nearly 100 percent of your daily value of vitamin E, the vitamin that shields your skin from free radicals.
Almonds are also rich in manganese, potassium, calcium, iron, magnesium, zinc, selenium and B vitamins. When stocking your workspace, try to buy completely shelled or un-shelled raw nuts instead of processed ones, which are loaded with sodium. Sunscreen - Sun protection is important every day of the year, rain or shine. What we put on our bodies can be just as important as what we put in them. As we all know, the main benefit of sunscreen is to prevent ultraviolet rays from penetrating the skin.
UVA and UVB protection is important in preventing burns and various types of skin cancer. Sunscreen can also help minimize the aging effect sun exposure has on the skin's elasticity by shielding proteins like collagen, elastin and keratin, which keep skin smooth and wrinkle free. In addition, sunscreen is an excellent skin moisturizer. Remember that sunscreen use is just as important on cloudy days as it is on sunny days because, despite the clouds, powerful UV rays can still reach your skin and cause serious damage.
To ensure your skin is well protected from the sun's rays, apply sunscreen every morning and again before you take a walk around the block over the lunch hour. Green Tea - Provides a boost of oomph with powerful antioxidants to weather an afternoon energy slump. When the 3:00 p.m. tiredness rolls around, reach for the green tea in your desk instead of the sugary vending machine soda.
Green tea contains a healthy amount of caffeine to help keep your energy level up and green tea leaves are typically less processed than other types of tea leaves, making them rich in antioxidants and flavor. The antioxidants in green tea may help prevent the development of Type 1 Diabetes and help control blood sugar in individuals who already have diabetes. Regular consumption of green tea can also help lower total cholesterol and triglycerides as well as increase HDL cholesterol (again, the good kind).
Additionally, the polyphenols found in green tea promote fat burning and oxidation, which increases your body's metabolism. Stress Ball - This small, but powerful tool does wonders for promoting tranquility on inevitably crazy workdays. Stress is considered a leading cause of health deterioration because of the impact it has on our mental, physical and emotional well-being.
Just as the name illustrates, stress balls can ease symptoms of stress and worry. Stress balls employ a basic technique called progressive muscle relaxation. As you squeeze the ball and contract the muscles, a stimulation of nerves in the hands carry the signal to different areas in brain, especially the limbic area, which is linked with emotions.
Stress balls can be used as a focus tool by providing physical movement. The physical movement makes a connection with the brain, increasing blood flow and aiding concentration. It also acts as a distractor from the stressor. Breathe deeply and rhythmically while squeezing the stress ball to melt away stress and tension faster.
The workplace doesn't need to be a health disaster zone. Keep these five simple items in your desk drawer to help you stay on track with your health objectives. Frequently refresh your healthy desk drawer stash; try new protein bars, throw in an apple, etc. The variety will ensure that you stick to your health plan.
Workplace health blunders are avoidable if you are well prepared. If you know your health goals, you can tailor your workspace to achieve your goals while having your office function as a continuous healthy and relaxing environment. When you have the right tools within reach, it is easy to ignore those break room munchies calling your name.
About the Author
Jennifer Patel leads Hallmark Business Connections health and wellness team, providing the strategy and vision for incentive and worksite wellness design for Fortune 100 clients. To learn more about how to stay healthy at work, check out Jennifer's latest webcast, "Making Wellness Work," available on the Hallmark Business Connections.
