Healthy Eating Tip - Corporate Fitness Works

Healthy Eating Tip Preventing Stress Eating Eating well during the holiday season is a big challenge, and not just because high calorie treats are suddenly everywhere! Stress reduces the brain’s ability to make rational decisions, while also triggering the release of hunger-causing hormones, and can actually cause you to crave foods high in fat and sugar – an effect that many people refer to as stress eating. Although stress eating seems inevitable this time of year, there are steps you can take to keep yourself from overindulging: Stick to a meal schedule, even when you’re busy Eating a balanced meal or snack every four to five hours keeps your energy levels stable all day – which will make you more likely to choose healthier foods, and less likely to overeat. If you tend to lose your appetite when you’re stressed, opt for small, more frequent snacks (every two hours or so). Practice prior, proper preparation Keep yourself stocked with enjoyable, nutrient-dense snacks at work – you’ll be less tempted by office party treats, and you won’t have an excuse to visit the vending machine. Pack your lunch the night before or that morning. If you order lunch with a group, give your order that morning rather than right before the order is placed. Put the package away When you’re stressed, you’re less likely to pay attention to how much you’ve eaten from a package, which can lead to unintentionally finishing off a bag of chips as you finish a project! Set yourself up for success by portioning out a serving from a package, and then put the package away. Make the healthy choice the easy choice Research by Cornell’s Food and Brand Lab suggest that most people will choose healthy foods when they’re easier to reach than junk food – reorganize your kitchens and snack drawers so the more nutritious foods are the most visible and accessible. Walk it off Some food cravings are really your brain asking for a break from whatever you’re doing. Instead of reaching for a snack, take a five minute walk. The short recess could actually boost your productivity and your mood!

From Corporate Fitness Works Registered Dietitian, Meg Wheatley Corporate Fitness Works, Inc.

Ask the Dietitian: What’s in your office snack stash? A small reusable bowl and plate I use these to make sure I don’t have an excuse to eat directly from packages, and the smaller sizes keep my portions reasonable. Almonds, cashews, or peanuts Healthy fats, fiber, and protein keep me full and focused. Because I’m prone to mindless eating when I’m working, I pour myself one serving and put the package away ASAP. Fruit cups These are a more shelf-stable option than fresh fruit (but just as healthy!), meaning I can buy a bunch to have on hand when I need them. Choose fruit packed in water or fruit juice, not syrup or gelatin. Whole grain crackers Easy and quick carbohydrates keep my mind and body properly fueled for the long-term. 60% dark chocolate I’ll satisfy a sweet craving with one individually-wrapped square.

Sources: Eric M. VanEpps, Julie S. Downs, and George Loewenstein (2016) Advance Ordering for Healthier Eating? Field Experiments on the Relationship Between the Meal Order–Consumption Time Delay and Meal Content. Journal of Marketing Research: June 2016, Vol. 53, No. 3, pp. 369-380. http://www.health.harvard.edu/newsletter_article/why-stress-causes-people-to-overeat https://www.apa.org/news/press/releases/2006/12/holiday-stress.pdf