5 Tips for Healthy Eating at the Office

Happy New Year to all! How are those New Year’s Resolutions going? Did you commit to getting healthy, getting active, or getting organized? According to Strava, we’ve officially made it past “Quitter’s Day” on Friday, and we’re chugging along towards success! Regardless of your motivations, though, eating healthy is an important goal, especially for those of us that spend most of our week in a sedentary work environment. While I’m not 100% consistent when it comes to healthy eating at the office, I’ve made huge strides in the past year. Here are some of my top tips to help you prioritize nutrition in 2018.

Prepare for Success

The first step to healthy eating at the office is to figure out where your healthy food will come from. Your work cafeteria can be a solid choice if there are healthy and affordable options available. But it’s generally more feasible and consistent to bring your meals from home. If you don’t have them already, stock up on some food storage containers. It helps to have various sizes for mains, sides, desserts, and snacks. If you’re making your food at home, leftovers will be your best friend!

Once you’re prepped at home, if you haven’t already, survey your work space for amenities. If your office has a fridge, you’re off to a good start. Look around for other small appliances, such as microwaves, toasters, or even blenders. Having any of these available will go a long way for your meal prepping plans. And if you don’t have any way to reheat your meals, don’t prep any foods that you don’t enjoy cold!

Expect the Afternoon Snack Attack

This may take some trial and error. Find some healthy snacks that you really enjoy and make sure to have them on hand. This way, you’re nowhere near as tempted when the 3pm donut break rolls around. (I work at Tim Hortons, I would know!) Your snack of choice might be some trail mix, a piece of fruit, or maybe even a healthy protein bar or shake. Keep experimenting until you find what you like. My personal favourite right now is chocolate chip Larabars:

That said, if you have this option, don’t keep your snacks right at your desk.  If you do, you might find yourself reaching into your desk every time you feel hungry — and that feeling might actually be boredom, thirst, or exhaustion. Make sure you keep your snacks a few yards away from your desk. Then you’ll have to get up for a snack, and get a few more steps on that Fitbit of yours!

Stay Hydrated

Speaking of thirst, you may have heard that it’s often hard to tell the difference between hunger and thirst. When you’re in the zone at work, it can be even more difficult to be in tune with your thirst cues. And once you start actually feeling parched, your body has already been thirsty for a while! So when it comes to water, you need to be proactive. Keep a refillable water bottle with you at all times at work. I personally carry a Swell bottle with me throughout the day and fill it at least three times, for a total of 6 cups throughout the day at the office. If water just doesn’t cut it for you, consider bringing in a few slices of lemon or a handful of berries to pop into your water bottle to make your hydration a little more exciting!

It’s Okay to Say No

it can be great to have some office birthday cake every week or two. But in my office, it feels like there’s a birthday almost daily — not to mention chocolate left over from Christmas, and any other goodies that might appear in the lunchroom. Remember to evaluate the treats that you’re being offered. Do you really enjoy that type of food? Does it match your goals for the year? Feel free to say no. Be gracious with your refusal, of course. I would even recommend leveraging the Tone It Up-approved phrase, “I’m not in the mood for that”. More on that below from the TIU trainers, if you’re curious:

Also remember that there are shades of grey when it comes to treats. Consider taking a smaller portion, splitting with a colleague, or making your own healthy snacks to share. I brought in these healthy chocolate berry muffins and my coworkers were obsessed!

Be Realistic

This tip manifests itself in a lot of ways when it comes to healthy eating at the office.

For starters, think about your office and what situations tend to crop up that sabotage your plans to eat healthy at work. Do you often stay late and miss your dinner at home? Try meal prepping dinner and bringing it to work as a backup plan. (I mentioned this tip in my post about surviving long hours at the office a few months ago!) Do you have a co-worker that is always stealing half of your snack? Bring double. (Or tell them off — your call!) If you find that you’re always craving chocolate in the afternoon, don’t try to quell that with a salty snack. Bring along some sweet snacks, like a piece of fruit or even some dark chocolate that will cure those cravings in no time.

If your team goes out for lunch every Friday, plan around it. Bringing a packed lunch with the intention of skipping out on your team event will only make you feel guilty. Bring healthy snacks for the rest of the day. If you know which restaurant you’re going to ahead of time, consider checking out the menu online and picking out a healthier choice beforehand. I find I can make better choices without the sensory overload of sitting in a loud, delicious-smelling restaurant.

Furthermore, find healthy foods that excite you. If your office has a salad bar but you don’t like any of the ingredients, don’t force yourself to eat a plate of lettuce. Bring something from home or seek out restaurants that have the types of foods you actually enjoy. Personally, I’ve found that I really love corn, cooked carrots, sunflower seeds, and sun-dried tomatoes, so adding those ingredients makes my healthy food a lot more fun.


How do you prioritize healthy eating at the office?

How to Prep for Your Workday Workou

Most of us are super busy these days, and it can be hard to fit exercise into that jam-packed schedule. I’ve posted before on the benefits of morning workouts, which have helped me establish a regular fitness routine. Mornings don’t work for everyone, though, so lunch breaks are the next best opportunity to get in some exercise. Plus, if your office has a gym inside or nearby, you can take advantage of those amenities with a workday workout.

But squeezing in a workout over lunch can be challenging. And I hate to say it, but the transition is even more difficult for ladies. Unlike most guys I know, I can’t have a full shower and be ready to get back to work in ten minutes flat! So when it comes to mid-day exercise, I can’t afford to waste time or effort in getting it done. Preparation is key to making your workday workout work for you. Here are some of my tips for doing just that!

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Staying Cool Outside Your Comfort Zone

The first time I went to a hot yoga class, I was sweating buckets… And that’s before the class even began! I’d just signed up for an intro class pass at my local studio, and decided to make the most of it. I didn’t have someone to come along with me to the class, let alone someone with hot yoga experience that could show me the ropes. In fact, I’d never even been to a new type of class without a friend there as a safety net. I read as much as I could about hot yoga online before the class, and it still sounded super intimidating. “Feeling like you might pass out is normal” isn’t the most reassuring thing to find out. Talk about stepping out of my comfort zone!

Whether it’s in the realm of fitness, school, work, or even hobbies, I’ve always struggled with going beyond my comfort zone. I somehow developed the mentality that if I wasn’t good at something, there was no point in doing it. If I’d never done it before, of course I wasn’t good at it! This became a vicious cycle. It definitely made it easier to have friends or family lead the way. So for many years, I only tried new things if someone else was doing it too. This strategy worked pretty well… Until I graduated.

If you’re a student, I’ll let you in on a little secret: real life doesn’t have extracurricular fairs. And there’s no curriculum forcing you to try new things. If you let the pressure get to you — like I did for a while there — you will just stick with whatever routines you formed in school. Maybe that means you’ll party every weekend, or maybe you’ll just stay home and watch Netflix. (I’ll let you guess which one describes me!) But as that super-popular Pinterest quote says:

Life begins at the end of your comfort zone - Flinntrospection

Ah, the eternal wisdom of Pinterest quotes.

If you want to grow, you have to go beyond that comfort zone! 

That said, how do you stay cool once you step into the unknown and the heat is on? Thinking back to that first class last winter, the strategies I used in hot yoga are applicable to pretty much any uncomfortable situation.

  • Take deep breaths. Listen to the gentle music playing (or the ambient sounds around you), and focus on those simple sensations. It helps you tune out the endless chatter of self-doubt, and to calm the physical and emotional impacts of new and uncomfortable situations. Make yourself comfortable in the physical sense, whether that means rolling your shoulders, finding some comfy furniture, or choosing products that promote comfort and support from brands like Tommy John (check them out here). No matter what you’re tackling, give yourself permission to find your zen.
  • View others’ success as inspiration, not competition. I definitely struggle with comparison and the impostor syndrome that follows. But lately I’ve tried to be mindful of the times when I notice others that are better at something than I am, and to use the opportunity to set goals rather than to foster jealousy and embarrassment. A yoga example: crow pose isn’t in my practice at this point, but many other people in my classes seem to have it down pat. It’s been a conscious process to focus on my own journey and keep a level head (so to speak) when the pose comes up in yoga class.
  • Track and embrace your progress — then keep going. As you continue to work through a new challenge, you will grow… And so will your comfort zone. At that point it can become easy, once again, to stay in that space. But the more you try new things, the more you will be able to handle — and even avoid — the discomfort that comes with it. Feel free to think beyond the typical linear trajectory of growth, too. When it comes to yoga, it’s easy to think of the practice as a checklist of poses to master. But I know that my biggest hurdle is a mental one. It’s all about quieting the mind, focusing on the breath, going with the flow. Look for new ways to challenge yourself, and you’ll learn how to stay calm, cool, and collected in the process.

How do you stay cool when the pressure’s on?

How I Became a Morning Workout Person

You know those people you see out jogging every morning? Or those people who finish exercising at the gym before you’re even out of bed? Or worse, your friends that post gym selfies or yoga poses with the sunrise as their backdrop? They are what we call “morning workout people”. Maybe they drive you nuts, but you’re probably a little bit jealous of them too. Where the heck do they get the energy and motivation to be a morning workout person?

I used to totally envy those people. The thought of waking up and working out seemed totally out of reach. But now, a year later, I’m one of them. I wake up at 5:45 (and some days at 5:20) to start my day and sweat it out. If you’re familiar with Tone It Up, my favourite online fitness community, the morning workout is so important that it has a name: the “Bootycall”. And it’s a daily occurrence, not just a few times a week or only weekdays! So how did I go from never exercising in the morning (or at all, for that matter) to putting in a morning workout every damn day?Continue reading

Four Things I Wish I Learned in High School

School is back in session! Are you lamenting the end of summer vacation (or maybe celebrating it)? I’ve been out of school for a few years now, and it still feels strange not heading back to class after Labour Day. Looking back on high school, I definitely learned a lot, both inside the classroom and out. But there are a number of life lessons I wish we’d all learned in high school. If you’re a student, know a student, are a teacher, or know a teacher, let me know if you agree! Continue reading

Whether it’s a tight deadline or an unexpectedly massive workload, sometimes your 9-5 can turn into a “9-whenever”. Extended work hours can seriously drain you for days to come. Despite my best efforts, I tend to pull some long hours at work for a variety of reasons, so I’ve had to develop ways to make the schedule a bit more bearable. Try out these tips next time you need to stay late at the office! Continue reading

Tim Hortons Tips from an Insider

Happy #Canada150! For those of you not in the know, today is widely celebrated as Canada’s 150th anniversary. Today we celebrate all things Canadian: hockey, poutine, apologizing, and, of course, Tim Hortons. This coffee and donut chain is basically the hallmark of our Canadian identity. You might already know that I work at Tim Hortons Corporate, so it’s no surprise that I’m a Tims superfan. But even before I started at the company two years ago, I was already living that Timmies life. So today, in honour of Canada, I want to share with you some Tim Hortons tips to help you have the best experience next time you pick up your double double. Continue reading

Excel Bar Graphs

These days, everyone and their mother has “Microsoft Excel” listed as one of their skills on LinkedIn. So you probably already know that Excel is a powerful tool for data analysis, manipulation, and visualization. Working in Marketing Analytics, I literally use Excel every single day. (In fact, you might have noticed that I’ve been AWOL on the blog recently — I’ve been so busy with work that all I can even think about is Excel.) Some people are “Excel Wizards”, using tons of shortcuts and fancy formulae. If that’s you, more power to you! But in the end, it’s the output that matters: how will you communicate your work to an audience of colleagues or clients? Often you’ll present your findings in a series of charts or graphs. And when I see a professional slide deck full of ugly, unpolished, or even default-style Excel bar graphs (or any graphs), it drives me up the wall.

I want to help you. Continue reading

Life Lately: Cruise!

Long time no see, friends! I’ve had an extremely busy couple of weeks, so unfortunately, I haven’t had much time for the blog. That’s a hard thing for me to say, to be honest. I’ve never been one to claim that I’m “too busy” for a commitment. But when it comes to Flinntrospection, I see it as a personal development project more than anything. And if I feel the need to step back from a project to benefit my mind, body, and soul, then so be it. Continue reading

Blogiversary — A Look Back and Ahead

Hello readers! One year ago, Flinntrospection went live on the world wide web. So for our blogiversary, I’m taking a look back at some of the posts we’ve all enjoyed over the past year, and giving you a sneak peek into my plans for 2017. If you’re new to the blog, this post will also provide a nice little summary of what you’ll find here on Flinntrospection!

My First Post

This post, “hello and welcome“, went live on Boxing Day 2016. I was so nervous to release my writing into the world! We’ve come a long way since then, but it’s fun to look back and gain perspective on the journey.

Physics Studies & Academic Life

In case you missed it, I studied physics at university. (I know, I know, I’m nuts.) I’ve written a few posts on the topic:

Young Professional Thoughts & Tips

I’ve been in the working world for almost two years. I’m in no position to provide definitive advice yet, but here are some thoughts I’ve shared on the topic here on the blog.

My Fitness Journey

I hesitate to call it a “journey” at this point, but looking back a year ago, I’m surprised by how far I’ve come! This blogiversary is a great chance to reflect — especially since everything is documented! I’ll put these in chronological order:

Products & Apps I Love

At this point in my blogging journey, I’m not getting sponsored by companies to write posts or reviews. If I’ve told you great things about a product, program, or application, it’s because I’m genuinely a big fan!

Writing, Grammar, and the National Novel Writing Month (NaNoWriMo)

The whole point of this blog was to write. So naturally, it follows that I would write about writing, right? Uh…right.

(Don’t know what NaNoWriMo is? Click here.)

Goal-Setting and Check-Ins

Every so often, I publish my goals on the blog, in the hopes that I’ll be more likely to stick to them. Sometimes it works, and sometimes it doesn’t. For this overview, here’s a link to my Goal Check-In for 2016 from a few weeks ago, and my “30 Before 30” Twenty-Something Bucket List!

Other Stuff

If you browse around Flinntrospection, you’ll find all sorts of things that I haven’t mentioned here. There are discussions on astrology, motivationsblogging and budgeting challenges, my favourite teas and TV shows, and ramblings about my cat

I’m not yet at a point where I’m narrowing this blog to a particular area. Someday I might. But I’m enjoying the flexibility of a full-on geeky lifestyle blog, so that’s where I’m headed for now. Now that this blogiversary has come and gone, I want to let you all know that my blogging goals and focus for 2017 will be similar to 2016. Perhaps I won’t be averaging a post every 3 days like I did this year, but who knows?

If you’ve been following along for a year now, thanks so much for your support! And if you’re brand new, hello and welcome! I’m so glad you could make it.

Happy Blogiversary and Happy Holidays!