It can be tough to eat healthy at work. Most people are busy and want to get home, so the vending machine or takeout can be very tempting. It’s also hard to be mindful while eating when you’re focused on your computer screen or snacking during a meeting. In order to stay on track, you should pack your own lunches and follow these tips:
- Put down your fork between every bite. Take time to chew and enjoy your food. Your brain doesn’t instantly register when you’re full and eating slowly will help keep you from overeating.
- Stay away from the junk food – mindful eating doesn’t even matter when your meal is from the vending machine. These processed foods have a high glycemic index which mess up your blood sugar levels, increasing your risk for type 2 diabetes as well as making you tired and stressed later when your levels crash.
- Optimally, each meal should be comprised of half non-starchy vegetables, one-third lean protein, and a little less than a third high fiber carbohydrate or low glycemic fruits and a little bit of healthy fats.
Try these easy, fun recipes for the perfect combinations:
Asian Steam
2 tablespoons rice vinegar
1 teaspoon toasted sesame oil
1 teaspoon grated peeled ginger
¼ teaspoon red-pepper flakes
course salt and ground pepper
4 ounces extra-firm tofu, well drained, cut into ½ inch cubes
4 ounces snow peas, ends trimmed
2 scallions, thinly sliced
1 small red bell pepper, ribs and seeds removed, thinly sliced
1 carrot, thinly sliced
cooked brown rice
The night before: Cook the brown rice according to instructions. Assemble other ingredients through step two of the recipe and refrigerate in an airtight container.
- Combine vinegar, oil, ginger, and red-pepper flakes; season with salt and pepper. Add tofu and toss in a resealable microwave-safe container.
- Add snow peas, scallions, bell pepper to the container on top of the tofu. Cover and refrigerate for at least 10 minutes and up to 1 day.
- Stir to combine. Cover and microwave on high until veggies are crisp and tender, about 2-3 minutes. Serve over rice.
Mediterranean Chicken Wrap
3 ounces of chicken
coarse salt and ground pepper
1 brown rice wrap, 10 inches
1 tablespoon olive tapenade
2 cans artichoke hearts, squeezed dry and thinly sliced
½ small tomato, thinly sliced
¼ cup mixed baby greens
The night before: Cook the chicken. Combine all ingredients in the sandwich and wrap tightly in was paper.
- Heat broiler rack 4 inches from heat. Season chicken with salt and pepper and broil until opaque throughout, about 4 to 5 minutes. Let cool.
- Spread bottom of wrap with olive tapenade. Layer with chicken, artichoke hearts, tomato and baby greens; season with salt and pepper. Wrap up and enjoy.
Couscous Salad with Broccoli and Raisins
Coarse salt and ground pepper
1/3 cup whole-wheat couscous or quinoa
1 cup small broccoli florets (2 ounces)
½ cup canned chickpeas, drained and rinsed
2 tablespoons golden raisins
¼ cup crumbled feta cheese (1 ounce)
2 teaspoons extra-virgin olive oil
1 tablespoon red-wine vinegar
The night before: Combine all ingredients and refrigerate in an airtight container.
- In a saucepan, bring lightly salted water to a boil. Add couscous, cover and remove from heat. Let stand until tender, about 5 minutes. Fluff with a fork and transfer to a bowl.
- Toss broccoli, chickpeas, raisins, feta, oil, vinegar and warm couscous. Season with salt and pepper.
Black-Bean Quesadillas
½ cup canned black beans, drained and rinsed, mashed with a fork
2 brown rice tortillas (8 inch)
½ cup thawed frozen spinach, squeezed dry
½ cup shredded reduced-fat pepper-jack cheese (2 ounces)
coarse salt and ground pepper
½ cup fresh salsa
The night before: Assemble the quesadillas, place in a container and refrigerate. Frozen spinach saves cooking time.
- Spread beans over half of each tortilla. Top with spinach and cheese. Season with salt and pepper. Fold tortilla in half over filling.
- Place quesadillas in microwave, cook on high power until heated through, about 2 minutes. Top with salsa.
Salad with Egg, Nuts and Veggies
1 large egg
coarse salt and ground pepper
2 ounces green beans, trimmed
2 tablespoons fresh lemon juice
1 tablespoon olive oil
1 teaspoon grainy mustard
¼ avocado
1 ounce baby spinach (¾ cup)
2 ounces frisee (2 ½ cups)
¼ cup grape tomatoes
2 tablespoons pecans
The night before: Complete steps 1-3. Place egg in an airtight container. Combine green beans with the last four ingredients in an airtight container. Refrigerate. Leave avocado peel on and wrap in plastic to keep it fresh.
- Place egg in a saucepan and cover with cold water. Bring just to a boil then cover and remove from heat. Let stand for 12 minutes, then run under cold water to stop cooking. Peel egg and quarter.
- Using the same saucepan, bring 2 inches of salted water to a boil. Add green beans and cook until crisp and tender, about 3 to 5 minutes. Immediately run under cold water.
- In a small bowl, whisk together lemon juice, oil and mustard. Season with salt and pepper. Store dressing in a small airtight container.
- Dice avocado just before serving and add it to the salad along with the egg. Toss with dressing.
Source: Whole Living Magazine “Smart Dining at your Desk” Alisa Blackwood and Kristen Evans
