You’ve been working on your health for a while now & are finally getting some healthy habits nailed down at home. So what happens when you leave that healthy safe zone & are thrown into that lovely place that we like to call… the workplace. healthier happierIt’s the place where we’re put under pressures, stresses, & deadlines. So many healthy habits seem to get left by the wayside, good health intentions forgotten.

Alas, it doesn’t have to be this way. You CAN keep those healthy habits & intentions, bringing them with you to the work place. You just need to know how & to be PREPARED. As one of my very favorite sayings goes:

“Failure to plan is planning to fail.” – Benjamin Franklin

You can be a planner & be a success. The workplace doesn’t have to beat you down & take away your health. Here’s how you can PLAN, be successful, & healthier while at work:

PB&J PancakesLet’s start with the morning, BEFORE you leave for work. Do you practice the healthy habit of downing a nutritious (and delicious) breakfast? If not, maybe it’s time to start. Studies show that breakfast eaters have better clarity & brain function, not to mention, more energy. Convinced yet? Make time for those pancakes or eggs in the am.

Before leaving for work, make sure you’ve packed your lunch, snacks, & a large water bottle. Healthy habits require planning & thought. Being prepared & being a food carrier are your steps to success & a healthier you.

almondsPacking your own lunch from home with nutritious & filling foods will not only satisfy your hunger, but it’ll make you feel better. Don’t forget about the snacks! Bringing along a pre-portioned container of almonds, apple slices & PB, carrots & hummus, hard-boiled eggs, or jerky are great choices for when hunger strikes. It pays to be a food carrier & to be prepared. This way you can keep with your healthy goals & habits, avoiding that fast food drive through on your break.

Taking a large water bottle to work is a great way to stay hydrated all day long. Keeping a 16oz or larger stainless steel or BPA-free water bottle by your side will keep you hydrated & may help you feel a bit less hungry. Not to mention it’s important if you’re working outdoors or in the heat.

One last tidbit of health in the workplace (or at home) is to keep active. I realize that your job may be quite active, but if you’re sitting at a desk or standing in one place all day, try moving around some on your lunch break. Take a short walk & listen to some music. Not only is it relaxing, but it also gets your heart pumping & will burn a few extra calories. Walking not for you? Just doing a few stretches may make you feel better & re-energized.

Last, but not least, I will leave you with a healthy recipe that I’ve created for some Slow-Cooker Mexican Chicken Chili that you can make easily in your crock pot. It works great for pre-portioning into small containers & storing in your freezer. Simply remove it & toss it in your lunch bag when needed. It makes a quick, healthy, & tasty lunch (or dinner).

Slow-Cooker Mexican Chicken Chili (recipe by Karey Boerst)
Serves: 6chili

  • 1 1/4 lb. Boneless Skinless Chicken Breast
  • 1/2 cup Yellow Onion, chopped
  • 126 g Celery, chopped
  • 2 tsp Chili Powder
  • 1 tsp Ground Cumin
  • 12 oz. Diced Tomatoes (original)
  • 10 oz. Enchilada Sauce
  • 113 g Fire-roasted Diced Green Chiles
  • 432 g Whole Kernel Corn – No Salt Added
  • 16 oz. Light Red Kidney Beans
  • 16 oz. Reduced Sodium Pinto Beans


  1. Spray the inside of a crock pot with non-stick spray, then place the chicken breasts at the bottom, followed by the tomatoes, enchilada sauce, spices, beans, corn, chopped celery, chopped onion, & chilies.
  2. Cover & cook on low heat for about 7-8 hours.
  3. Once finished cooking, remove chicken breasts & shred with forks, then return to crock-pot & mix to evenly distribute.
  4. Optional – Top with a tbsp of fat free plain Greek yogurt or light sour cream.