mastering your munchies

Mastering Your Munchies
“Snack Attacks” Can Be Scheduled Into Any Busy Workday
You know the feeling. You’re halfway through an important meeting, in the midst of a crucial sales negotiation, or in the final throes of nailing down your fiscal budget. Out of nowhere they hit: the munchies. And if you’re like most people, you head to the vending machine, grab the nearest candy bar, and get right back to work.
Sound familiar? If you’re one of those people who are genetically blessed, that might not be the end of the world. But if you’re one of the majority of Americans who struggle with their weight, mindless munching can make the difference between shedding – and gaining – several pounds each year.
“Snacking between meals is a healthy habit because it fuels the metabolism, maximizes energy, and helps you avoid overeating at lunch and dinner,” says Jennifer Kim, Jenny Craig Corporate Dietitian. Choosing the wrong snack foods, however, can easily result in an overabundance of needless calories and fat.
“Fresh fruits and vegetables are always excellent choices, as they fill you up and provide a wealth of vitamins and nutrients,” adds Kim. “Other items that can easily be brought from home are nonfat yogurt, cottage cheese/fruit combinations, mandarin orange tins, and low-fat cheese and crackers.”
If you forget to bring a healthy snack from home, all is not lost. Simply refer to the list below, and you can enjoy a tasty, nutritious mid-morning or mid-afternoon treat that can help fuel you up for the rest of your day.
Vending Machine Do’s
Pretzels, sun chips or baked chips
Tomato or 100% fruit juice
Cookies that are packed in 4-6 per can – save some for another day
Turkey or ham sandwich – go light on mayo and other higher fat ingredients
Trail mix - one that is primarily nuts and dried fruit
Diet soda or water
Sports nutrition bars - good for that chocolate craving. May be comparable in calories to many candy bars, but are vitamin-fortified and higher in protein.
Vending Machine Don’ts
Chips - typically higher in fat and calories
Juice drinks – tend to be mostly sugar
Bagged cookies/snacks - easy to eat the whole thing, which is usually two or more servings
Tuna/Egg salad sandwich - can't control the mayo as it's mixed throughout
But what about when that box of donuts beckons … the candles are lit on your colleague’s birthday cake … or you hear the siren song of your co-worker’s homemade brownies? If you decide to indulge, just do so in moderation. Eat only one Krispy Kreme, savor every bite, and then put a healthy distance between you and the box. For special celebrations, have a piece of birthday cake but just enjoy a few bites and then set the rest aside. The key is moderation, not deprivation.
A last good point to keep in mind is “calories in, calories out.” If you find yourself noshing on a few more cookies than you should, or are just interested in stretching your legs every now and then, try incorporating some of the following “natural activities” into your workday:
Instead of
Try
Taking a coffee break
Taking a walk break
Spending your lunch hour just eating
Eating, then taking a 15-minute walk outside the building, or up and down the stairs inside if the weather is inclement
Working all day at your computer
Taking a five-minute walk break every hour
Sending an e-mail
Taking a memo to the mailroom or your colleagues’ work areas