The In-Office Emergency Nutritional Kit

Tired of having stare-downs with those boxes of Krispy Kremes, trays of brownies, and platters of cookies some well-intentioned but nutritionally clueless co-worker brings into the office? Be prepared for these and other nutritional setbacks at your office by stocking up on a few key items that will have your desk a veritable nutritional emergency kit.

Water: Bottles and bottles of water. Small bottles, big bottles, plastic bottles, glass bottles, whatever it takes. Having enough water within your reach everyday will keep you well hydrated as well as keeping your stomach filled when you'd otherwise fall prey to the lingering office munchies.

Fruit: Each week, bring a bag of fresh fruit to the office and store it in your desk. And don't just stick with the common fare of apples and oranges. Berries, mangos, kiwi will keep for several days, more if you have access to an office refrigerator, and provide variety to whet your appetite for something other than those fudge brownies.

Protein bars: You can also use these as part of one of your daily meals. Be careful and read the labels. Many "nutritional bars" are nothing more than candy bars in deceptive packaging. Stay away from the ones with high sugar and fat content.

Vegetables: Bring a couple of small ziplocked bags of baby carrots, celery or your other favorite veggies that will keep.

Low-fat cottage cheese/low sugar yogurt: Small containers of these on hand will provide nutritional meal options.

Ricecakes: A bag of low-sodium ricecakes tucked away can satisfy a need to eat something crunchy. Just stay away from the ones loaded with flavored sugar coating.

Toothbrush/Mouthwash: I learned this trick from a friend who was a competitive bodybuilder. During pre-contest dieting, he would attempt to deflect the temptation to eat blacklisted foods within his reach by brushing his teeth. He said the last thing he wanted to do after brushing with minty toothpaste was chew a gooey piece of fudge or candy. Not bad for keeping your breath fresh, either.

Utensils: Make sure you have a serving or two of utensils at your desk, along with something to cut your food if needed.

Thermal-Lunchbags: Perfect for storing food when a refrigerator is not available. Available in many sizes.

The first step to staying on track with your eating, particularly at work, is planning. You don't have the power to control what your co-workers bring into the office, but you can help ward off temptation by stocking up on a few items of your own. Remember, the point is to not make your own desk resemble a supermarket aisle, but to have enough options on hand in order to substitute for the really bad stuff should the need arise.

About The Author

Jon Gestl, CSCS, is a Chicago personal trainer and fitness instructor who specializes in helping people get in shape in the privacy and convenience of their home or office. He is a United States National Aerobic Champion silver and bronze medalist and world-ranked sportaerobic competitor. He can be contacted through his website at http://www.jongestl.com.

jongestl@jongestl.com

In The News:

pen paper and inkwell


cat break through


Oat Bran Can Help Prevent High Cholesterol

The natural antioxidants in Oat Bran can significantly reduce blood... Read More

The Best Protein Powder

What is the best protein powder to buy? I get... Read More

Monitoring BMI In Children Today Could Lead To Better Health

In a new study published by the American Heart Association,... Read More

Explanation of Ambrotose

There are basically four major components, or essential molecular components... Read More

Anti oxidants ? Why Its a Must in Your Diet

While oxygen is the key to human survival, it is... Read More

Carbohydrates ? Good or Bad?

Carbohydrates have gotten a lot of bad press in the... Read More

The Anti-Aging Wonders of Hyaluronic Acid

ABC News has recently focused on the possible anti-aging benefits... Read More

Why Fad Diets Don?t Work

Fad diets have been around for more than 50 years... Read More

Five Steps to a Healthier Heart

Step 1: Eat five to ten servings per day of... Read More

The Macronutrient Balancing Act

Finally, dieters and healthy eaters everywhere have reason to rejoice,... Read More

Herbs that Heal Naturally

The word herb is used to refer to any part... Read More

How Do You Know Your Nutrition is Working for You?

Please feel free to comment, so that the article may... Read More

Unhealthy Foods: How To Become Disgusted By Junk Foods That Make You Fat

With today's time constraints, stressful jobs, and "thin is in"... Read More

Soytastic ? The Health Benefits of Soy

It is often taken as a given fact that soy... Read More

The Niacin Rush

Your face turns flush and your skin starts to itch.... Read More

Understanding Nutrition

With the release of the new dietary guidelines, in the... Read More

Tips for Effective Muscle Building Diets

One of the biggest mistakes many new bodybuilders make is... Read More

Fat Burning Compatible Foods

Fat burning compatible foods seem to be a popular topic... Read More

Getting More Minerals From Your Fruits and Vegetables

Before the thirties, people knew the importance of mineral. Their... Read More

Odd Fact or Oxymoron: Learning How To Cook Will Help You Drop a Few Pounds and Gain a Few Friends

Finding simple ways to reduce my waistline is always a... Read More

How to Help Your Picky Eater

One of the most common questions I am asked is... Read More

You Are What You Eat

Your magnificent machine is, in fact, a symbiotic collection of... Read More

Let Your Freezer Be Your Ally!

Most recipes end with instructions to "serve immediately." You could... Read More

Sugar Consumption Itself Has Become a Disease

Looking into statistics, we can see the average American consumes... Read More

Avocado - Ooh, What a Lovely Pear!

Many people avoid avocados thinking them to be fattening, but... Read More

How To Treat and Prevent Low Carb Diet Headaches

Strict "no carb" phases of low carb diets have developed... Read More

The Portfolio Diet: The Solution to Heart Disease

What if there was a combination of foods that were... Read More

Manganese 101

Manganese is a metallic mineral that was discovered by a... Read More

Feeling Tired? No Pep & Zing? Tap Into Breakfast Smoothies!

I'm 40-something years old, and for 40-something years breakfast has... Read More

Essential Fatty Acids -The Good Fats

Fats (triacylglycerols) ...Some basic terminology ...fat or fatty acid ...In... Read More

The Fountain of Youth - Right in Front of Us All This Time!

Can we really stop the aging process, slow it down,... Read More

Fruit for Breakfast ? The Secret to a Healthy Life

Do you want more energy? How about more of the... Read More

Fat: The Good, The Bad, and The Ugly

When it comes to planning a healthy diet, fat is... Read More