Staying Healthy In The Office

Healthy Office Snacks

Eating healthy while at work is always a challenge. The temptation is so real: between the continuous holiday treats, birthday cake, pizza at lunch, bagel & donuts on Monday morning and catered work-lunch on Wednesday. The high fat and high sugar items that are commonplace in the break room can interfere with your long-term health and workplace productivity.

Then, there are a whirl wind of emotions throughout the work day that have the power to impact our appetites, often causing us to feel fatigued and low on energy. The office environment presents a rollercoaster of emotions that often leads to the need for snacking. Snacks are important in helping you get the boost of energy that you need to concentrate on a specific task and nourish your body right.

I’ve worked in offices while interning, so I can definitely relate. Through my experience, I have discovered a few key tips that will prepare you to stay on track with your health goals. What is most important is understanding, that it is not about restricting it’s about being mindful of your choices. Moving forward, below are my best tips to stay healthy in the office!

Enjoy Breakfast Before Work

Breakfast is the most important meal of the day. Beginning the day with a balanced breakfast will kickstart your metabolism and prepare your mind to perform to its’ best ability. Enabling you to be more productive and perform better.

No matter what time you begin work, plan in 30 minutes to enjoy water, coffee, tea and a balanced breakfast. A balanced breakfast includes protein, complex carbohydrates and fruits or vegetables. Eggs, toast, peanut butter, almond butter, berries, oatmeal, greek yogurt, banana and avocado are all nutritious ingredients to include in your balanced breakfast. I recommend avocado toast with an egg or protein oats with banana & nut butter. Whatever your breakfast is, I promise the 30 minutes to yourself is both a form of self love and cultivates a beautiful mindset to begin each day.


Hydrate, hydrate, hydrate. Drink water throughout the course of the day. Often when we think we are hungry, we are actually thirsty.

Have A Midmorning Snack Prepared

Be prepared for the classic 10:00 a.m. or 3:00 p.m. fatigue and power through it by having a healthy snack on hand. I recommend stashing away Greek Yogurts, roasted unsalted nuts, apples, bananas, carrots, cucumbers, peppers, hummus and your favorite nut or protein bars.

If you love your bar, there are a few health tips to keep in mind prior to purchasing them. I recommend a bar that has less than 10 grams of sugar, a short list of ingredients you understand and more than 3 grams of protein. My favorite bars I always enjoy are RX Bars, KIND Bars and Lara Bars.

Each of these snacks is healthy, nutritious and will help you avoid any temptations

Prepare Lunch 

Preparing lunch the night before, is vital to making healthy choices while at work and staying on track with your health goals. Prepare a lunch that includes healthy proteins, vegetables, complex carbohydrates and healthy fats. I love a quinoa bowl packed with hard boiled eggs, fresh veggies, avocado and sweet potato. 

Meal prepping your lunch is also a great way to save money each day. When you think about it, purchasing lunch at work is at least $10 each day, $50 each week and $2400 each year on average. Overtime, purchasing lunch will add up. 

Move/Walk & Talk Meetings

Many jobs require you to sit at a desk for 8-10 hours a day. Movement is very important to live a healthy life. Take time to walk around in the office, say hello to colleagues and schedule walk & talk meetings rather than meeting at a desk.

This small addition to your daily office routine will help add up your steps daily, enabling you to reach your step goal. During the day I strive to reach at least 10,000 steps between my daily activities and working out.

Liz Anthony Protein Bites


Liz Anthony Protein Bites


If you’re looking for the perfect boost of energy while at work or after a workout, Liz Anthony protein bites will have you covered. These non-GMO, gluten free and all natural bites will provide you with the energy you need to get through a long day. They are the perfect pick-me-up, sweet and nutritious. These small bites taste amazing, are high in protein, low in sugar and created with just a few ingredients. 

Each protein bite contains about 60 calories and 3 grams of protein. They contain natural peanut honey, sea salt, and whey protein concentrate to provide the sweet taste that you’re likely to crave for during an afternoon at work. They’re also perfect for on the go, as each package comes with 12 squares of protein bites. You won’t have to worry about running low when you give one or two bites to your colleagues.

There are 4 tasty flavors to choose from; honey peanut butter, pumpkin spice, honey peanut butter with chocolate, and peanut butter & jelly. My favorite is this duo here, the honey peanut butter and chocolate. And because all the ingredients are locally sourced in Tampa, Florida, you can be sure that we have control of how the protein bites are made.

These low fat, low calorie, gluten free, and protein-rich bites are just what you need to finish the day strong or to carry with you on a busy day outdoors.

I hope you enjoyed this read, share the love & positivity to your followers

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xx, TheEmpowerist

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