Healthy Snacks for Workplace

Did you have your breakfast today? Look over from your desk and ask your colleague. More often than not, 34% people today come to work on an empty stomach. Between the long commute, late dinners, and the absurd working hours, where is the time to sit down and have proper meals? This is not the only reason, but having a mid-morning snack and one in the middle of the afternoon is crucial.

If you want to keep up with your productivity levels, you need to eat healthy. However only a few will go for healthy snacks. If you have bad eating habits, you would reach for that deep fried samosa with your cutting chai or snack on high processed chips to satisfy your craving. During those mid-morning or afternoon slumps, you need a high protein snack to get your energy levels up and to help you focus better. Here is a fantastic list of healthy snacks for your workplace.

Fresh Fruit

An apple a day, remember? Fresh fruits like banana, pear, grapes or seasonal fruits like mango, litchis, and strawberries are all packed with fiber, healthy carbs and are incredibly filling.

Dried Fruits

Dried apricots, dried mango, apple, pear or even banana are unsweetened, easy to munch on and are nutrient packed. You need a significant amount of calories from these healthy snacks for the workplace if you missed your breakfast or lunch.

Roasted/Raw Nuts

Nuts like almonds, cashews, hazelnuts are protein rich and have the good fat in them. If you need something to keep you full until your next big meal at the office, it’s these low carb nuts.

Energy Bar

Snickers came out with a great advertisement, but seriously, protein energy bars are not just for those who work out at the gym. Get your sweet craving and nutrient balance from an energy bar.

Flavored Yogurt

There are plenty to chose from in the market, but if you are health conscious, then make Greek yogurt from your regular curd (hand it in a cloth so all the water seeps out) sprinkle fresh fruit or nuts for a yummy and satisfying healthy snack at the office.

Fresh Veggies

Take carrots, beetroot, cucumber, red and yellow bell peppers, these are excellent snacks to eat at your workplace. Energy, fiber, nutrition, these fresh veggies tick all the boxes.

Vegetable Juice

If you are too lazy to cut them up and bring to work, consider juicing fresh vegetables. You may not get as much fiber, but it’s perfect to wake you up from that mid-afternoon slump.

Dark Chocolate

No, not your regular milk chocolate bars, but dark chocolate. The high amount of antioxidants makes it healthy to snack on. The keyword here is a snack – so don’t gobble the whole bar just because chocolate boosts your mood and makes you happy.

Protein Shake

Whether it’s with fresh or frozen banana, with protein powder or without, protein shakes are great sources of quick energy. Just what you need to focus on for your tasks after 3 pm.

Green Smoothie

Blend your favorite fruits into a smoothie and throw in some baby spinach to optimize your gut health.

Goji Berries

Did you know they dip goji berries in dark chocolate now? These are great sources of antioxidants, energy, protein, and fiber.

Seeds

Combine your dark chocolate or fresh fruit with a fist full of seeds like roasted sunflower seeds, watermelon seeds or pumpkin seeds. They are high fiber, add texture and keep you fueled until your next big meal.

Popcorn

No, not the microwave ones but the right ones are great to mindlessly munch on while you work on your deadline. Its fiber rich and calorie poor, perfect for a mid-afternoon healthy snack.

Murmura

This is puffed rice. You can eat them as it is or mix it up with tomatoes, onions and fresh chutneys to make bhel. Lightweight, easy to digest and ideal for weight conscious people.

Sprouts

When nuts, seeds, grains, dals or lentils are allowed to sprout, the nutritional value of the protein in them is enhanced. Even the vitamins explode; your energy levels increase and all this at a fraction of the price compared to any other snack option.

Roasted lentils

Your roasted chana dal is a rich source of protein and minerals. Snacking on a good amount either mid morning or mid afternoon will keep you full for a long time.

Eating healthy snacks at workplace will keep you full, energized and help you focus during the times when you need it the most. Snacks rich in protein and fiber keep you satisfied until your next big meal. What a great way to get in all the essential daily nutrients –  in a snack!

 

 

 

 

 

Win the health battle this festive season

It’s that time of the year again when most of us are getting our calendars sorted to bring in the festive season. Kicking off from Navratri and ending at Diwali with Eid, Durga Puja, Dusshera and often continuing along till Christmas (or maybe even New Year?), for most, this time of the year spells indulgence. Most of us have hit the gym with a vengeance and are following the latest diet with a religious dedication to make sure that we look show-stoppingly great in all our festive finery. And why not? After all this season only comes ones a year, right?

However, for most of us, the much awaited festive season just becomes an extended period where our health goes for a toss, stress levels soar and the battle of the bulge begins yet again. It’s the same story every year, repeating itself with vicious relentlessness. So this year, as you get ready to sort out your wardrobe and ready your social calendar, take a moment and plan how you are going to manage your health. Lucky for you, we have a ready list of simple and smart moves that will ensure that you enjoy to your fullest and don’t compromise your health.

Navigating the food landmine

With all the celebrations comes the food landmine. Sweets loaded with ghee, sugar and dairy and fried and calorie rich foods is what this season seems to be made up off. However, over-indulgence can spell doom for your gut, skin, hair and overall health. Let’s not even talk about what it does to your waistline! However, no one wants to feel deprived during this season so the smartest way to go about it is to follow the principle of ‘eat what you love, leave what you like’ as Lindsey Joe, Registered Dietitian and Nutritionist suggests. Pick only the foods that bring joy to you and leave the rest in the side-line.

Choose your treat day smartly

Yes, the festive season is all about indulgence but that does not validate over–indulgent eating all through the season. Be sensible about your ‘day of indulgence’. That’s right – we said ‘DAY’! Instead of going all-out on all days, choose your one day of indulgence smartly and just let go on that day. The best thing is if you plan to binge you can prep your system beforehand. Eat smaller healthier meals on the days leading up and after to the big party and most importantly, have a small snack before get there. Chances are if you’re not hungry you’ll not hog!

Nix the guilt with the law of diminishing returns

Just like in economics, apply the law of diminishing returns to your diet as well. So while you might want to chomp down on that whole plate of your favourite sweet or savoury treat, remember that the first three bites of your favourite food will satisfy your hunger and emotional delight but with each additional bite your ‘returns’ will diminish. Learn to master this method of eating and you can nix the guilt that comes from over-indulgence.

Choose the ascending order when it comes to calories

This one is simple. When you are at the food table start with the foods that have the lowest calories and then move up the calorie ladder. Chances are, if you start with a simple salad/soup, move to lean proteins and then by the time you’ve reached the gulab jamuns with ice cream all you will need are just a few bits to feel happy and very satisfied!

Avoid holiday food heaven – just because it is festive food, you don’t’ HAVE to eat it

This one is for those who eat festive food because it’s, well, ‘festive’. Get this one rule right – YOU DON’T HAVE TO EAT FESTIVE FOOD BECAUSE IT’S FESTIVE FOOD! So if you wouldn’t normally eat balusahi, lapsi, mawa – kachoris or laddoos, don’t feel compelled to do so just because it’s that time of the year when everyone’s eating them.

Balance the booze and the cola

Well, for those who love the bubbly (or any other drink) remember that you consume almost 100 calories a day from alcoholic beverages. The sneakier colas and packaged fruit juices rack up to 250 calories per 12 ounces. While completely avoiding these might not be possible, alternating one drink (alcoholic or non-alcoholic) with one glass of water, sparkling or still, will help you keep things festive and also under control.

To eat out, work out

Most of us complain that we have no time to exercise. But if you want to remain healthy exercise is essential. Build a ten-minute power workout into your daily routine and managing the festive excess will be a breeze.

Avoid the stress – be it financial or health related

Festive seasons are meant for you to be happy. So consciously make an effort to weed out stress by giving yourself a break when you are feeling overwhelmed with all the action around you. Budget everything – from your shopping list to your food to your health to make sure sneaky stress from these don’t catch up

Finally, remember that the festive season is about connecting with your loved ones. Go to the social gatherings to connect with those who are present and keep your focus on them – not solely on the food table.