Fool-Proof Eating Advice For Work & On-The-Go

Blog Article Written By: Amy Friese, Fearless Nutrition, LLC.


Can I get a show of hands of how many of us struggle with mindless snacking at work?

How about grabbing anything resembling food while on-the-go only to feel super guilty and full of regret?

Grrr….. It sucks.

The truth is, we’ve all been in the same spot at one time or another. This time of year, we’re all pressed to get things done with what feels like less time when all we really want is simple – easy – quick. Unless you’re armed with healthy knowledge and satisfying eats, you’ll lose it in the troughs of hunger, stress or delight. This makes life feel overwhelming and unnecessarily complicated and no onelikes complicated.

 Here are three points to make you feel better:

  1.  The very same struggles curse me, too.
  2. There are simple solutions to change your ways once and for all.
  3. Today’s your lucky day — winner, winner chicken dinner!

These are some of my favorite, most successful tips to end mindless eating, feel prepared and know you’re making smart, healthy decisions at work and on-the-go. But before we move on, MAKE ME A PROMISE…. SHARE THESE TIPS WITH ALL YOUR FRIEND AND COLLEAGUES. Heaven knows they struggle, too. How cool would it be to have some extra support and spread the accountability around?

Stock up on fresh. Make 1-2 trips to the grocer each week for fresh veg, fruit, meat/protein, dairy. When you get home, wash, cut and store food in easy-to-tote containers. Combine sliced red peppers with hummus; almonds with dried cranberries; sliced, cooked chicken breast with apple slices for super healthy and extremely quick snacks.

Make lots of mistakes… and move on. Plan your day and work towards sticking to a 90/10, 80/20, or 70/30 healthy eating plan. Eat natural, healthy foods 90%, 80%, or 70% of the time, with the remaining choices ‘free’. If you feel off track at anytime during the day, it’s okay. Focus on what you’ve done right and start eating healthy the next time you’re hungry. Making mistakes is a great reason to choice healthy options for the rest of the day.

Stick to a routine. Instead of starving yourself all day for that special event or treat meal, eat as you normally would — protein, healthy fats, whole grains, fruits/veggies and water. This will keep you from over-indulging and feeling guilty as well as continually burning calories throughout the day.

Know when to stop. Listen to your body and make a conscious decision whether your eating is emotional, socially driven or based legitimately on hunger. When you eat impulsively or mindless, it’s almost always an emotion reaction… and no amount of food will ever soothe the soul. Is this tough? Heck yeah!! It’s also a perfect opportunity to asses what’s really ‘eating you’ (e.g. fight with spouse, stress at work, anxiety over a decision).

Drink more water. Because the majority of our food contains water, it’s easy to mistaken thirst for hunger. To ensure you’re staying hydrated and humming along throughout the day, keep water bottles handy at work, in car, in your gym bag and at home at all times.

Have a plan of attack. Being prepared to walk through the “Bermuda Triangle of Desserts” will do you a world of good. Feel the anticipation, smell the sugar. Know treats will be there and that it will be tough to avoid them. Instead of giving in to 5 cookies and admitting defeat, think first. Recognize what you’re feeling and what you really want. Think. Breathe. And for heavens sake, stop underestimating yourself. Give yourself credit that you CAN and WILL make smart, healthy decisions. When you feel off course, refer to tip #2.

Remember, we’re in this together. If you promise to get uncomfy enough to figure out what’s really ‘eating you’ then take steps to set your course straight, I’ve got your back. Just give me a heads up when you need a hug or nudge. xo


Amy Friese, Fearless Nutrition, LLC.

7418 W. Crawford Avenue | Milwaukee, WI 53220

CONTACT: 414) 763-9715