Having a healthy breakfast sets the tone for the day.

If you find yourself running short of time in the morning, make a healthy smoothie the night before and put it in a thermos.  You can drink it on your way to work on mornings when you have minimal time for a cooked breakfast. You can get several servings of fruits, vegetables, healthy fat and fiber in this easy and healthy meal.  Remember, smoothies can be enjoyed any time of the day and can be a healthy way to boost energy.

Bring snacks and leave your money at home.

In a small container or snack sized plastic bag, pack apples and 2 tablespoons of peanut butter, carrots and  2 tablespoons of hummus,  raw nuts & seeds like raw almonds, cashews, sunflower and pumpkin seeds.  These are much healthier options than candy bars or processed salty snacks.  Watch your wallet get fatter as your waistline shrinks.

Carry a water bottle with you everywhere you go!

Have a vessel that is 20 ounces or larger and try to drink at least five full bottles a day.  This will keep you hydrated, more alert, feeling full, and might even help you lose weight. Add freshly squeezed lemon or lime wedges for additional nutrients and flavor.

Small changes over time equal big results.

If there are unhealthy snacks readily available at your boss’s or friend’s desks, break your habit of stopping by their office.  Suggest that they come to you or meet in another location.  You can ask to meet in your office or a neutral spot like a conference room.  Be the one who brings the healthy treats when you have workplace celebrations and potlucks.

Bring a lunch.

Save time, money and your waist by bringing a healthy lunch to work.  You can make salads in a jar for the entire week in just a few minutes that you can enjoy all week. Add appeal by using a variety of colored vegetables and change it up every week.  Add a protein, such as grilled chicken, hard boiled egg, or lentils, to keep you full and energized. You can also pack leftovers from dinner for a quick, tasty, and healthy meal.  Stay on track by packing healthy lunches and prevent unhealthy choices that can be expensive, time-consuming, and promote weight gain.

Remember to “work on progress,” not perfection.  Be kind and loving to yourself and celebrate the healthier choices you make!

Sabrina Gonder, CHHC, CMWA

Laurel Santiago, CHNC, CWWA

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