The break room breakdown

Believe it or not, break rooms gets their fair share of attention when it comes to nutrition counseling. Many clients master their nutrition at home only to find that their workplace becomes a downfall. The break room becomes a dumping ground for unhealthy treats people don't want to keep at home or there's a vending machine that keeps sugary beverages at the perfect temperature. The types of work situations vary, but all-in-all, most of my clients feel as if the break room is not helping their efforts to be healthy. This is especially true around the holidays. This year, you can help make a positive change by thinking about non-dessert treats that our friends and co-workers can enjoy. For all of the other goodies that will be trickling in, here are a few tips to help you avoid break room blues. 

1. Break outside of the break room. When you're looking for a break and it's not meal time, choose an alternative place (e.g., outside, a different floor in the office, conference room). 
2. Bring your own food. This includes healthy snacks. Pair a piece of fruit or some veggies with protein (e.g., berries + string cheese or carrots + hummus). Also, be sure you are building lunches that you will look forward to. 
   
3. Don't contribute to the problem. You bringing those leftover cupcakes doesn't help. Send them home with guests or freeze extras. 
   
4. Drink water. Yep, the simple act of staying hydrated goes a long way. Sometimes we are confused regarding whether we are hungry or thirsty. Staying hydrated can help you avoid unnecessary snacking. Bring a water bottle if you tend to hit that soda vending machine. 
   
5. Go small. If you do indulge in a treat, go for the smallest option (e.g., the smallest brownie). 
   
6. Out of sight. When it's possible, move things out of sight (e.g., nuts can be stored in cabinets and cake can be pushed to a corner). As a rule, we want healthy things front and center. On the flip side, we want less healthy items more out of sight (e.g., I store chips on the pantry shelf that gets blocked from view once the door is opened). 
   
7. Move. This is especially the case if you do a lot of sitting. Oftentimes we think about how we can be efficient at work (e.g., when we go to the supply closet we get everything we need at once). Instead, make yourself go back and forth a bit more. Staying active will reduce boredom and increase productivity. In turn, you'll be less tempted to snack. 

​Good luck!