Unfortunately, most of us have to work for a living. Work can present quite a challenge to our “healthy” lifestyles. It can, but we have to remember who is in control.
Now, some might think they are not in control. I can hear the excuses. They all start with a big “but.”. (I nice intended pun, if I might say so.)
The truth is, the only one controlling our behavior is us. No one or nothing else really controls us—unless we allow.
We can name all the behavioral change theories at work here, but what it comes down to is what we decide for ourselves. This isn’t easy, of course, but it is life, after all.
“Locus of control” is the extent to which one believes (s)he has control over one’s life. People with an external locus of control blame outside forces for everything, whereas people with an internal locus of control believe that they have control over what happens to them. Locus of control falls somewhere along a continuum and can be situational. When it comes down to it, though, we are responsible for determining who or what controls us.
So, when work (or life, in general) is overwhelming, we can succumb to its efforts to sabotage our healthy habits, or we can take the wheel. It takes effort and discipline on our part to not spin out of control and let go of our diet and exercise routine.
How do we take control? By maintaining it in the first place. Plan. Schedule the day. Prioritize! Remember: “opportunity costs”.
Work is important. (Please, don’t lose your job over your scheduled exercise!) But, even when we are most busy, we can find some time to exercise. And, diet? Don’t make excuses for stress eating. Stress doesn’t buy the bag of chips. Stress doesn’t put the quarters in the vending machine.
Look, I get it. I eat when I get stressed, too. The key is to make the healthier foods more available. Sugar is a deceiver—and somewhat of an out-of-control habit. Recently, Men’s Fitness published “Eat to Beat Stress: 10 Foods that Reduce Stress”*. These included: asparagus, avocado, blueberries, milk, almonds, oranges, salmon, spinach, turkey, and oatmeal. Now few of these I would see as quick snack foods that one might keep handy at work, and I was surprised (maybe it was wishful thinking) that chocolate (dark chocolate) was not on the list. Other lists often include cashews, as well as dark chocolate. Nuts and dark chocolate are easy to keep handy.
Obviously, we still need to consider total calories. Too many healthy calories will make you just as fat as too many empty calories. The risk of getting fat on healthy “stress” food, though is better than getting fat on empty sugar calories. And, in reality, you are more likely to overeat sugary foods than healthy fats. So, M&Ms or almonds? Go for the almonds.
When stress is at its worst (and even when you aren’t stressed) keep a drawer full of healthy snacks in your desk. Prohibit, as best you can, the office candy dish or donuts in the breakroom. Bring your lunch, if you can avoid eating out. If you must have lunch meetings at a restaurant, choose wisely.
Avoid excessive alcohol when stressed. If you do have a drink, be wary of calories.
Coffee? In moderation, of course. Perhaps, consider starting the day with a tablespoon of grass-fed butter and/or coconut oil in your coffee. The health benefits are arguable, but, for curbing appetite while delivering a needed kick-start, this can help. It is certainly better than coffee and a Danish in the morning.
And don’t forget to include activity in your day. Plan alternatives for when your normal routine is disrupted. Even less in more than nothing. When you are stressed by work, exercise is all the more important. Don’t have the time? Baloney!!! Consider the time-wasters in your “stressful” day and allow time for exercise—even if it is only 15-30 minutes.
Be your best today; be better tomorrow.
Carpe momento!
*http://www.mensfitness.com/nutrition/what-to-eat/eat-to-beat-stress-10-foods-that-reduce-anxiety/slideshow