| If you spend
all day in the car you will buy quick snacks from gas stations or
visit fast food restaurants and cafes.
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Spending all day
sitting in a large office, surrounded by your co-workers munching
candy bars, can be the hardest place to be for temptation; especially
when there are vending machines and handy little snack stores nearby.
Also these kinds of jobs often require that you work late, making
you more open to the idea of takeaway food on the way home because
you are too tired to bother cooking. |
Physically demanding
jobs burn up a lot of energy, which can cause low blood sugar levels,
irritability and headaches; the temptation is to go for food like
chips that are high in fat but low in nutrients. |
There are many temptations
if you work at home; picking over leftovers from the Sunday lunch,
eating the kids’ candy bars; there will be even more leftovers
if there are kids receiving cooked meals every day, plus the kitchen
and refrigerator are readily available – picking at food like
this can double the amount of calories consumed! |
Working through
the night on unsociable shifts can be very boring; it is tempting
to treat yourself to doughnuts, cookies and coffee to pass the time.
If you work in a hospital you may be given unhealthy treats as gifts
from grateful patients and their relatives. |
1. Being in the
car all day means it’s easier to have the healthy food with
you all the time.
2. Fill up with gas first thing so you don’t need to go near
their tempting snacks through the day.
3. Don’t drink soda/fizzy drinks; take plenty of water with
you, or herbal teas (hot or cold) in a flask if you want more taste.
4. Get into the habit of making your lunch the night before and
taking it with you in the car; try whole grain sandwiches, or pita,
with a filling of low-fat cheese, chicken or reduced fat hummus
and salad. For snacks through the day try nuts, fruit and seeds.
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1. Take snacks
of low fat hummus with rice cakes to work with you, as well as homemade
low fat chicken or salad sandwiches.
2. If your workplace has a sandwich takeout nearby, ask them to
make yours without butter or margarine or mayonnaise.
3. When your co-workers eat their
candy bars and such; don’t go without yourself, have a piece
of fruit and be prepared to say ‘no thanks’ when offered
tempting treats.
4. You can make a few healthy meals
at the weekend, then freeze them to avoid the takeaway trap at the
end of the day.
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1. Slow release,
high-energy foods are the thing to go for in the morning; honey
and oats, poached eggs on wholegrain toast, with a hard boiled egg
for a mid-morning snack.
2. Try a salad with a lean meat or fish for lunch and yoghurt with
fruit.
3. Try a healthy smoothie for an afternoon snack; you can make your
own by blending a banana, two tablespoons of plain yoghurt with
two drops of vanilla.
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1. Change your
(and your kids’) eating habits for a start.
2. Keep treats hidden away in cupboards, if they are not there to
see all the time the temptation is reduced.
3. Snack on fruit through the day and, if you have them, get your
kids to do the same.
4. Cook the same healthy meals for yourself and your children so
there is no temptation to eat theirs too; your kids should eat at
the same time as you with smaller portions.
5. When clearing away the dishes chew some sugar free gum to avoid
being tempted to pick at the leftovers.
6. Go out for a walk at least once a day or put some music on and
have a dance, or use an exercise video.
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1. Ask yourself
if you are hungry, if you need this food before you eat it, if you
are just breaking up the tedium then try to recognize the habits
and break them.
2. Remember that a quick snack of coffee and a muffin for instance
has around 500 calories, the same as a small meal.
3. If you work in a hospital or similar, you could ask for a sign
to be put up asking the public to say thank you with fruit instead
of candy.
4. Eat fruit, nuts or seeds if you really feel you need a snack.
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