Is Your Workplace Working For or Against Your Eating Habits?

While I do believe in individual responsibility, we’re influenced by our surroundings. Most of us spend a lot of our time at work. If you want to eat healthy, it’s worth taking a look at whether your workplace is stacking the odds for or against you. And then doing something to change it.

Because let’s face it, when we’re constantly in meetings with junky food, and everyone eats fast-food at their desks for lunch, it’s really difficult to eat well. You and your salad in a jar stick out like a sore thumb.

I’ve influenced change in a number workplaces. I’ve learned how to make change without everyone hating you for being “the food police”. The best way that I’ve learned is to simply bring healthy, delicious food. As Ghandi so famously said: “Be the change you want to see in the world”.

What you want to stay away from is offering unsolicited feedback on what others are eating. Or, to ban unhealthy foods. My experience has been that people see this as an attack and they just dig in deeper into their unhealthy ways.

Here are some simple ways to change your work environment:
Bring healthy food to meetings and potlucks. My go-to foods are fresh fruit, raw veggies (what did you receive in your box this week that you could bring?), and raw nuts (if it’s not a nut-free workplace).

Have a bowl of fresh fruit on your desk instead of candies.

Start a b.y.o. lunch group. Gather in the lunchroom/ a meeting room to eat your lunches together. This will remove the temptation to mindlessly eat at your desk. And, it motivates you to pack a lunch (instead of hitting the fast-food joint).

Start a lunchtime walking group. Okay, this isn’t going to affect your eating habits. But getting some fresh air and movement in is healthy too.

If ordering food for long meetings, order a variety of herbal (non-caffeinated) teas. Place pitchers of water on the table, maybe even add some fruit or cucumber for flavor and visual interest.

I admit, when giant refined-flour muffins and those poor-quality squares are the office norm, I’ve been nervous to bring my healthy alternatives. But it never fails that people dig in to what I bring. And, almost always someone catches me later on and thanks me for bringing healthy alternatives.

People want to eat healthy. They just don’t want to do extra work, eat anything that tastes awful, or be scolded for their current eating habits.

Make a little effort and you can change your work environment to support your (and your co-workers) healthy eating habits.

** I’m proud to be a registered dietitian. March is #NutritionMonth – when dietitians across North America share our love of healthy eating! This article is inspired by the Dietitians of Canada's Nutrition Month Campaign Materials. Find more information about Nutrition Month at www.nutritionmonth2015.ca. **

For ideas of how to change what you’re eating, check out my free resource: How to Eat Healthy to Boost Your Energy: 10 Steps that Even Healthy Eaters Miss at www.KristenYarker.com/womens-nutrition (Guys: head over to www.KristenYarker.com/mens-nutrition)

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Preventing Commuter Cravings

Did you know that at the end of a busy work day, people’s food choices tend to be more impulsive, falling for unhealthy choices at vending machines and coffee shops during the commute home.

What’s your best way to prevent falling for these traps? As the Boy Scouts apparently say: “Always be prepared!”

Here’s the steps to being prepared:

Step #1: Don’t Go Too Long Between Meals and Snacks

When our blood sugar drops, we’re driven by our bodies towards high fat, high sugar, and high salt foods. Did you skip lunch and now you find yourself in the fast food restaurant on the way home from work? It’s because of a biological drive – not a lack of willpower. Don’t try to work against Mother Nature; you won’t succeed. Instead, eat when you’re just starting to get hungry. For most people this is approximately every 4 hours. Now this doesn’t mean all-day grazing. Plan and eat a healthy afternoon snack to prevent the lure of the vending machine.

Step #2: Pack Healthy Choices

As I mentioned in Step #1, eat a healthy afternoon snack when you’re just starting to get hungry. This means that you need to pack a healthy snack ahead of time. I pack something daily. And, I keep some healthy options on hand. That way on days that either I forgot to pack a snack (hey, no-one’s perfect) or days when I’m not in the mood for what I packed, I have a back-up healthy snack at the office. These can also be kept in the car for all you road-warriors. I was married to one for years so I know you too J

Some healthy snack ideas include:

·      Nuts and seeds (as long as your workplace isn't nut-free).
·      Dried fruit.
·      Fresh fruit. Apples keep well.
·      Energy bars. Look for ones with recognizable food ingredients.
·      Whole grain flatbread, such as Ryvita.
·      Unsweetened fruit purees. Applesauce and other fruit mixtures come in sealed plastic cups. I also know many adults who use the squeezie packs of organic baby fruit & veggie purees (you can even find ones with awesome whole grains like quinoa).
·      Individual tetra packs of milk or plant-based milk alternatives.

Step #3: Fill Your Water Bottle

Often it’s thirst, not hunger, that sends us into the coffee shop or to the vending machine. Even if you only buy a water (and not a drink containing sugar, artificial sweeteners, or caffeine), just going to the vending machine/coffee shop means that you’ll be facing tempting treats. Instead, fill a reusable water bottle before you head out the door. Voila – temptation avoided!

** I’m proud to be a registered dietitian. March is #NutritionMonth – when dietitians across North America share our love of healthy eating! This article is inspired by the Dietitians of Canada's Nutrition Month Campaign Materials. Find more information about Nutrition Month at www.nutritionmonth2015.ca. **

For ideas of how to change what you’re eating, check out my free resource: How to Eat Healthy to Boost Your Energy: 10 Steps that Even Healthy Eaters Miss at www.KristenYarker.com/womens-nutrition (Guys: head over to www.KristenYarker.com/mens-nutrition)

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Rushed Mornings? Overnight Oatmeal to the Rescue!

I’m sure that it’s not news to you that it’s important to eat breakfast. Everyone knows that – right? So why do almost 40% of Canadians regularly skip breakfast?

Time crunch. Rushed mornings.

What if I told you that you could eat a delicious breakfast made of real foods, without having to do a single thing in the morning?

Would that help you eat breakfast?

The solution: overnight oatmeal.

It’s so easy that you won’t believe it. I certainly was thinking “Where have you been all my life?” when I tried them for the first time this Fall. I’ve been eating them almost every morning since, mixing and matching the toppings! In fact, I’m writing this at 10pm and there are oats in my fridge, ready for tomorrow morning.

Here’s how to make your own overnight oats:

Oats:

• Combine equal parts rolled or steel cut oats with yogurt and milk (or plant-based milk alternative) in a bowl or the container that you’ll take this in to go (I carry mine with me in a mason jar). A generous adult serving is 1/3 cup oats, 1/3 cup yogurt, 1/3 cup milk. For kids, start with 1/4 cup of each ingredient and adjust from there depending on your child’s appetite.

Protein:

• Choose a protein that you like. Examples include hemp hearts (my personal favourite), chia seeds, chopped or sliced nuts, nut butter, pumpkin seeds. Add it to the oat mixture.

Fruit:
Choose a fruit that you like. What came in your Box this week? Examples include: chopped apples or applesauce, fresh or frozen berries, mango, melon, pomegranate, pumpkin puree, or dried fruits like raisins or chopped apricots. Add fruit to the oat mixture.

Refrigerate:
As the name of this dish suggests, prepare everything the night before. Place it in the fridge. The next morning, give it a stir and enjoy!

** I’m proud to be a registered dietitian. March is #NutritionMonth – when dietitians across North America share our love of healthy eating! This article is inspired by the Dietitians of Canada's Nutrition Month Campaign Materials. Find more information about Nutrition Month at www.nutritionmonth2015.ca. **

For ideas of how to change what you’re eating, check out my free resource: How to Eat Healthy to Boost Your Energy: 10 Steps that Even Healthy Eaters Miss at www.KristenYarker.com/womens-nutrition (Guys: head over to www.KristenYarker.com/mens-nutrition) 

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1 Step to Taker Before You Change a Single Thing You Eat

Food is fuel for our body. But it is also so much more! Food is an expression of love. Food is an expression of culture. Food is a source of pleasure.

In my opinion, one of the main reasons why “healthy” diet overhauls don’t work long-term is that they deny the breadth of the roles that food plays in our lives. And, they foster shame when we choose food for it’s pleasure, love, and cultural meaning.

Another way that we constantly deny ourselves the pleasure of food is not paying attention when we’re eating. It’s no wonder that over-eating is common when we almost never eat without also multi-tasking. How is our body supposed to register the pleasure from food when we eat while driving, while working at our desk, while we watch TV?

Taking note of what gives us pleasure, and taking the time to enjoy pleasure, is vital to our happiness. Food is no exception.

I find it very interesting that overweight and obesity are on the rise in France at the same time as they’re adopting the North American habit of eating on the run. While the research isn’t strong enough yet to determine a cause and effect relationship, I can’t help but wonder it if can really be a coincidence.

The first step to healthy eating is to stop mindless eating. Stop and enjoy your food.
Only after taking this first step, are you ready to make changes to what you’re eating (if you want long-term healthy eating habits).

For ideas of how to change what you’re eating, check out my free resource: How to Eat Healthy to Boost Your Energy: 10 Steps that Even Healthy Eaters Miss at www.KristenYarker.com/womens-nutrition (Guys: head over to www.KristenYarker.com/mens-nutrition) 
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Don't be heavy handed with nutrition talk

I had the best time this past Friday! I was invited to the Valentine's Day party at the local elementary school. I brought a variety of fruits and veggies and led an activity where used cookie cutters to cut out hearts and thread them onto wooden skewers to make cupid's arrows (thank you Pinterest). Do I have the best job or what?!

But was I just playing? No. There’s a method to my madness.

I've learned something in the (gulp) 20 years that nutrition’s been my world. It’s that teaching nutrition isn't the way to inspire people to have healthy eating habits. Sure, talking about vitamins, minerals, etc will change what some people eat. There will be the exception that proves the rule. But it truly is the exception.

I learned this lesson the hard way. When I was a bubbly, enthusiastic nutrition student, I shared my new-found knowledge with anyone and everyone (whether they asked for my 2 cents worth or not). Guess what? Not surprisingly, most people rolled their eyes at me and went on with their same (unhealthy eating) behavior.

I've learned that the most effective way to influence people’s behaviour is to simply serve them delicious, healthy food. And don’t say anything about it.

With kids there is even more opportunity! You see they haven’t had 10, 20, 30 years-of habits that we need to break. With kids, all we need to do is to include healthy foods in fun and everyday activities. To make healthy eating the norm. That’s why I worked to get myself invited to the Valentine’s Day party. Because, it was a fantastic way to infuse a celebration day with healthy food. The kids totally got into it and had a fantastic time. In fact, we hardly had enough fruit to thread on the skewers because they were eating so much of it. I can honestly tell you that they didn't miss baking cookies one bit.

Creating a positive association with healthy eating is more powerful than knowing that I “should” eat something because it has vitamin so-and-so in it.

Recently a study confirmed my experience. They found that kids were less likely to try a food. And, they rated a food as tasting worse, if they were told that it was healthy.

If you’re a parent it’s so tempting to go on and on telling your kids about WHY they should eat a healthy food. But do your best to resist the temptation. It’s more effective if you aren't heavy-handed with the “nutrition” talk.

As the saying goes:

 “Actions speak louder than words”.

Kristen Yarker, MSc, RD helps you experience the pleasure (and energy) of healthy eating. After 6 years of only working with the toughest customers (i.e. picky kids), she is now serving adults who want amazing energy to live their busy lives without sacrificing the pleasure of delicious food. Discover how (and get recipes too) at www.KristenYarker.com

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5 Tips for Getting Kids in the Kitchen

Getting kids in the kitchen is a great idea. In the short term, many picky eaters are more open to trying foods that they help prepare.  In the long term, preparing food is an important life skill that you only learn by doing.

Here’s 5 tips for getting kids in the kitchen:

1.     Slow Down: If having your child be a healthy eater is a priority for you, you do need to give it time to happen. “Not enough time”/ “too rushed” is one of the most common barriers I hear to getting kids involved in the kitchen. Schedule it in your family’s calendar – it’s just as important as those piano lessons and soccer practices.

2.     Overcome Safety Fears: Yes there are safety concerns with the kitchen. I’m not going to minimize those. Many parents think that keeping kids out of the kitchen is the best way to protect them. However, the best protection is to teach your kids how to be safe in the kitchen. Teach them proper knife skills. Teach them how to be careful around the oven, stove, hot pots and hot liquids. Don’t let your anxiety get in the way of your kids’ learning. Even toddlers can learn how to safely use a paring (i.e. sharp) knife. Nervous about how to keep kids safe in the kitchen? This is a great resource with activities for different ages & skill levels:  http://www.bettertogetherbc.ca/learn/tips/new-years-resolution-get-your-kids-in-the-kitchen

3.     Explore Together: Use kids’ natural curiosity to your benefit. Learn what part of a plant the fruit or veggie comes from. What does the plant look like? Where in the world does the vegetable/fruit originate? Do you cook it or eat it raw? Explore the internet, your library, even the cookbooks collecting dust on your shelves, to find recipes.

4.     Practice Makes Perfect: While it’s impractical to have kids involved in preparing every meal, the more often you get kids in the kitchen, the better they are at behaving responsibly (and safely). I recommend it as a weekly family activity. Not only will your kids be learning cooking skills, but you’ll be spending quality family time together.

5.     Pack-Your-Own Lunch: Packed lunches are a natural way for kids to learn to make healthy food choices. Afterall, it’s their lunch, why not have them take responsibility for making it. Start with small choices and gradually let them take over full responsibility. Young kids (kindergarten and grade 1) can choose their fruits and veggies. By grade 5 (if not before), kids can be fully responsible for their lunches including making sandwiches and ensuring all the food groups are included. 

Kristen Yarker, MSc, RD helps you experience the pleasure (and energy) of healthy eating. After 6 years of only working with the toughest customers (i.e. picky kids), she is now serving adults who want amazing energy to live their busy lives without sacrificing the pleasure of delicious food. Discover how (and get recipes too) at www.KristenYarker.com

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www.Facebook.com/KristenYarkerNutrition
Twitter: @KristenYarker

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Healthy Eating Doesn't Cost Us Time - It Creates Time! (Learn from This Dietitian's Mistake)

In this weekly article I usually share a recipe, or some scientific evidence-based nutrition advice, or nutrition advice based on my 12 years of helping others. But today I wanted to share a reflection based on my own life. Consider it a lesson learned. Or, if you’re a fan of Rick Mercer like I am, consider it my rant.

One of the most common things that people say to me when I introduce myself as a dietitian is that they don’t have time to eat healthy.

Well today I re-learned a lesson that proves what I believe – that if you want to get more done in a day, then make the time to eat healthy. I say that I re-learned this lesson today because today I didn’t make the time to eat healthy, and to be frank, I felt like crap (yes, even dietitians eat poorly sometimes).

I didn’t make the time to grocery shop on the weekend and so I didn’t have the food in the house for the breakfast that makes my body the happiest. Now to be fair I’m currently living on a remote First Nations reserve where the nearest grocery store is a 30 minute drive away and I didn’t have access to a car. But I could have asked someone for a ride into town. As a result of my inadequate breakfast I arrived at the office feeling tired and so I drank more caffeine than my body likes. The result of which of course is that I crashed by lunchtime. My lunch was healthy (thanks to a co-worker who shared a delicious meal with me) but having crashed from my morning caffeine rush, I moved up my afternoon coffee by a few hours. To add insult to injury, for some reason I chose not to drink the amount of water that I know my body likes me to drink. The result of these bad choices was that by 4pm I was a sugar-craving zombie, ready to put my head down on my desk for a nap. Not wanting to drink more caffeine, I ate some sugar (along with some protein and whole grains) and zoned out in front of some Netflix and then got lost in Facebook for a solid hour. I did manage to rouse myself in time to drink several glasses of water and cook and eat a healthy dinner (a stew with black eyes peas and lots of veggies). The result is that I have now rebounded with enough energy to get something done. But it’s now so late that I needed to decide between writing this article, doing yoga, or getting to bed on time. Looks like it’s going to be a late night.

As you can see, the lesson here is that if I had made better choices with my food and beverages, then I would have had more energy and gotten more done in my day. 4-6 pm is usually a really productive time in my day. But because I made poor choices, all I achieved was watching a documentary and scrolling through Facebook.

Healthy eating doesn’t cost us time – it creates it!

I encourage you to learn from my mistake. Don’t let “I’m too busy” be a barrier for you to eat well. If you want more energy to get more done in your day, then choose to take the time to eat healthy.