How to Succeed With Healthy Eating at Work University of Windsor Colleen Turnbull-Area Manager Weight Watchers Retired Nurse and Sessional Instructor 1
Canadians Average 36.6 hours a week at work Stats On average people eat 4-6 times a day Your schedule needs to work for you (we all have different commitments) In the US 43 % of food is eaten outside of the home. 2
So what can we do at the workplace? Make a meal plan for the week on weekends when life is a little less hectic Find meals that can be made in advance Use a crock pot for busy days during the week Cook in bulk to make life a little bit easier on yourself Avoid high sugar, high fat foods in workplace meetings Suggest business meetings should have healthy food choices Brown bag it and save Meals to make in advance or buy ready made Breakfast Hard boiled eggs Mason jar oatmeal Yogurt and fruit Protein shakes Lunch Salad in a mason jar Soups Leftovers Tuna and Crackers 3
Meals to make in advance or buy ready made Supper Chili (vegetarian or with meat) Spaghetti sauce Chicken Meatballs Snacks Crackers and cheese Yogurt Fruit and veggies (buy ready cut up if it makes it user friendly for you) Lunch meat Turkey bites Crock Pot Meals Put meal in before work so it s done when you get home. Use freezer meals that you have prepared in advance and just need reheating. Sense of smell activated when you step into your house after a long days work Purchase a crock pot with timer or plug into stove for a long days work. 4
Bulk Cooking If you re making one batch, why not double it? Kitchen is a mess, so why not make two meals and freeze one? Buy when food is in season and freeze it. Fruits and veggies can be used all season long Workplace meetings Bring along a piece of fruit wherever you go Low fat granola or protein bars are a better choice than a muffin or a doughnut Sandwiches are a healthy choice when loaded with lettuce, tomato. Go light on the mayonnaise, and trim down the bread. Salad is a good go to, but watch all the extra toppings and the salad dressings (clear dressings are a good choice) Bring a cup of soup in a coffee mug and drink away (your peers will think your enjoying a cup of coffee) 5
What to put in a brown bag? Sandwiches (use whole grain breads, thin breads, thinwiches or calorie reduced English muffins for breads) Lunch meats (low fat) or whole meat (cook an extra chicken breast on barbq the night before, slice up some leftover turkey, open up a can of tuna in water and mix with low fat mayo) Soups-go back to your school days (pack a thermos) to keep it warm, or microwave it before heading to a meeting. Use portion sized Tupperware to load your food General Tips Use the plate method for all meals Pack in sized Tupperware Have a fruit/veggie at all meals and some protein to help keep you full throughout the day. Sit down every day for your meals free of distraction (tv, computer, phone) Put all leftover vegetables in a ziplock bag in the freezer, and when you want to make up a soup, voila, you have veggies chopped and ready. Drink water throughout the day. Put it on your desk. Say no to the pop machine Plan, plan, plan-turn a wish into a goal 6
Desk Snacks Get a filing cabinet (desk top size) for snacks Label small, medium and large and fill with healthy non perishable snacks Small-granola bar, hard candy, chewing gum Medium-tuna and crackers, 100 calorie snack packs Large-popcorn, protein bars Always have fruit on your desk to munch on, or cut up veggies. Campus Alternatives Market place-go for the salad, but bring your own dressing Take out-salads, chili's are a great place to start Look for words like-grilled, roasted, baked Avoid words like: sautéed, smothered, alfredo, fried If ordering chicken in fast food place, always get grilled, not tenders or friend. Whole foods are your best option (eggs, lean meats, low fat dairy, whole grains, water) 7
Questions Thank you for joining today, I hope that you can take a few tips and apply them to the workplace. 8
Example of a Meal Plan-Make one up for yourself today Monday Tuesday Wednesday Thursday Friday Saturday Sunday Breakfast Yogurt/fruit Oatmeal/fruit Shredded Protein Egg omelet Cereal and milk Toast and jam wheat and milk smoothie Lunch Salad throw in protein like egg, meat or cheese, fruit Soup Turkey sandwich Mason jar salad Tuna with fat free mayo in a romaine wrap Chicken pita Tuna and hummus package with crackers Supper Roasted chicken, potato, veggies, salad Meatballs (served as a sub or over brown rice or over noodles or in spaghetti sauce) Snack Popcorn Yogurt and banana Salmon, salad, sweet potato Chocolate pudding (sugar free) Chicken stir fry (use leftover chicken from Monday, veggies, brown rice Carrots and hummus Turkey burger and bun and oven baked fries and salad Wine and baked chips Pizza and salad with a light beer Banana peanut butter in wrap Beef tenderloin, baked potato, carrots and salad -1/2 bag of popcorn Add in vegetables and fruits with meals. Snacks during the day can be from your snack box on your desk. Great links to find healthy recipes: Weightwatchers.com Skinnytaste.com www.eatrightontario.ca www.cookinglight.com
Breakfast Oven Baked Hard Boiled Eggs 1. Preheat oven to 350 degrees F (175 degrees C). 2. Put 1 egg in each of 12 muffin cups. 3. Bake in preheated oven for 30 minutes. 4. Plunge baked eggs in a large bowl filled with ice water until cooled completely, about 10 minutes. 12 done in 40 minutes and lasts all week. Steel-Cut Oats in 5 Minutes Makes 5 servings Ingredients 1 2/3 cups steel-cut oats 4 cups water 1/4 teaspoon salt Optional Mix-Ins Milk or soy milk Cinnamon or other spices Raisins or other dried fruit Fresh berries Nuts or seeds Jam Honey Instructions 1. Collect your jars and other equipment. I like pint-sized jars for this, as they allow a little more room for adding nuts, raisins, and milk later. But you can also use half-pint jars. 2. Cook the oats for 3 minutes: Bring the oats, water, and salt to a boil. Simmer for about 3 minutes then turn off the heat. 3. Let the jars stand at room temperature, then refrigerate: Divide the oatmeal among the jars. Let stand, uncovered, at room temperature for about an hour or until cool to the touch, then cap and refrigerate. 4. Reheat the oatmeal in the microwave: Take the cap off one jar and stir up the oatmeal inside. Microwave for 2 to 3 minutes, or until quite hot. Add milk, raisins, or other mix-ins.
Recipe Notes You can also add your raisins, cinnamon, or other mix-ins to the rest of the jars before putting them away in the refrigerator. Then all you have to do is grab one and go on your way out the door. Make Ahead Western Omelettes Ingredients Nonstick cooking spray 6 large eggs 6 large egg whites ¼ teaspoon kosher salt Freshly ground black pepper 3 ounces sliced ham (about 4 slices) finely chopped 2 ounces reduced fat Swiss cheese chopped (I substituted cheddar) ½ cup finely chopped red or orange bell pepper ¼ cup chopped scallions Instructions 1. Heat the oven to 350 degrees. Lightly spray and use muffin liners in a standard 12-cup muffin tin with nonstick cooking spray. 2. In a medium bowl, whisk together the eggs and egg whites. Season with salt and a pinch or two of black pepper. Mix in the ham, cheese, bell pepper and scallions. Pour about ¼ cup egg mixture into each muffin cup and carefully place in the oven. 3. Bake until the eggs are set, 20 to 25 minutes. Remove from the oven and enjoy or cool completely and store covered in the refrigerator.
Lunch Cobb Mason Jar Salad Ingredients 5 wide mouth quart size mason jars 10 tablespoons yogurt blue cheese dressing 1 quart cherry tomatoes, halved 5 mini cucumbers, sliced 1 small to medium red onion, chopped 5 hard-boiled eggs, chopped or sliced 2 avocados, chopped 5 slices cooked crispy bacon, crumbled 5 slices, thinly sliced turkey, cut into pieces 5 slices, thinly sliced ham, cut into pieces 5 cups chopped romaine lettuce Instructions 1. Divide ingredients among mason jars. 2. Start with dressing then add tomatoes, cucumbers, onion, egg, avocado, bacon, turkey, ham, and ending with romaine. 3. When ready to eat, shake, then pour into a bowl. Notes Make Ahead Instructions These salads can be made up to 5-6 days ahead of time. Broccoli and Cheese Soup 1 cup chopped onion 3 cups chicken broth 2 garlic cloves minced 1 large bunch of broccoli 2 ½ cups skim milk 1/3 cup flour Salt and pepper 2 ½ ounce light shredded cheddar ½ cup light parmesan Sauté onion and garlic in cooking spray. Add broth And chopped broccoli. Cook till tender. Combine milk and flour with a whisk. Add to broccoli mixture. Cook till slightly thick. Stir in pepper and cheeses. Stir until cheese is melted. Process or blend some or all of soup. Makes 8 cups.
Supper Spicy Meatballs Ingredients: 1 1/2 pounds lean ground turkey 1 cups uncooked quick oats 2 medium egg whites 1 large onions, finely chopped 1 medium garlic cloves, chopped 1/4 cups parsley, chopped 1 tsp dried oregano 1 1/2 tsp beef bouillon granules 1/2 tsp black pepper 1 1/4 cups barbecue sauce Instructions 1. Preheat oven to 350ºF. Combine all ingredients, except barbecue sauce, in a medium-size bowl; mix well. 2. Coat a baking sheet with cooking spray. Shape meatball mixture into sixty 1-inch balls; place on baking sheet. 3. Bake at 350ºF until cooked through, about 25 minutes. Transfer meatballs to a chafing dish or crockpot to keep warm. 4. Meanwhile, heat barbecue sauce over medium-high heat until hot. Pour sauce over cooked meatballs, toss gently and serve. Taco Chicken 1(1 1/4 ounce) package taco seasoning 16ounces boneless skinless chicken breasts 1cup salsa 1 4 cup fat free sour cream Instructions 1. Place chicken breasts and taco seasoning in a seal able plastic bag; shake to coat well. 2. Spray casserole dish with Pam. 3. Place breasts in casserole. 4. Bake 30 minutes at 375 degrees. 5. Top with salsa about 5 minutes before breasts are done. 6. Top with sour cream before serving.