SHAPE UP
Don't let junk food lurk at work

By Charles Stuart Platkin

The workplace is a dieting minefield, with tremendous pressure and stress, "food pushers" everywhere and "bad" foods lurking at every cubicle. It's a wonder we can stay focused on our jobs, much less on our diets.

Declare safety zone

Most of us tend to eat unconsciously at our desks, at the computer or on the telephone. To combat these forces of "diet destruction," set up a neutral territory where unhealthy foods cannot be left out or stored. This "safety zone"' might be no bigger than your own desk, but that's an ideal place to start.

Take it off

Do you really think that bowl of candy on your desk is harmless? The problem is, those calories add up. Research shows you eat more when food is left out in the open — more than twice as much as when it's kept behind closed doors. So keep all foods, including candy, out of sight. "Keep apples, oranges or other healthy snacks in your desk drawer when a snack attack hits," advises nutritionist Peggy O'Shea of Brookline, Mass.

Make it social

There's strength in numbers. Team up with a co-worker determined to lose weight. "An office diet buddy can provide you with emotional support and reminders," says Dr. David L. Katz, professor of public health at Yale University School of Medicine and author of "The Way to Eat" (Sourcebooks, 2002).

"Walk together. Exchange recipes. Share information. Help one another make better and more interesting choices."

Pre-approved

Gather menus from local restaurants, take-out and fast food eateries, then scan them for healthy foods. Narrow your choices to those that sound best. For instance, think grilled or baked chicken instead of chicken parmigiana. Then call up and ask how the dishes you've chosen are prepared.

Don't be shy about finding out what you need to know. And don't refrain from making special requests because you're embarrassed. You are the only one who will suffer.

Once you compile your list of approved restaurants and your new healthy menu choices, you can be even more organized and create a phone or fax list of your top selections. Better yet, prearrange a delivery or pick-up time with a few places for certain days of the week. That way, you'll never find yourself so hungry that you scarf down a few slices of the stuffed-crust pizza your office mates just ordered.

Plan and pack workday meals the night before. There are a variety of ways to keep packed foods fresh. Public health expert Katz recommends an insulated bag. In fact, Aladdin's new "Lunchkeeper" series includes a pack with multiple compartments that keeps meals hot for up to four hours.

Make sure you also bring to work a few snacks to ward off hunger throughout the day. The hungrier you are, the more likely it is that you'll lose control and make an unhealthy choice. Good lunch foods that are easy to prepare and travel well include sandwiches made with lean deli meats, peanut butter or tuna on 100 percent whole wheat bread.

Soups, low-fat yogurt, cheese and cut-up vegetables are also great snack options. And don't forget plastic cutlery.

Chill out

For $40 to $100, you can purchase a mini refrigerator to chill healthy foods, snacks and drinks in your office so you're always prepared. Katz suggests filling it with nutritious foods. Fresh fruit, vegetables, whole-grain cereals and/or breads or non-fat dairy products help "keep the adversities of the nutritional climate at bay."

Store the fridge under your desk, at your feet. Be careful not to overstock, because that could lead to overindulging.

Set rules

Many offices are breeding grounds for nibbling on foods just because they're available — from doughnuts and cookies to pizza and homemade lasagna. But a nibble here and there can easily add up to more than a meal. To combat temptation and empower yourself, set some ground rules.

You give in just this once, and just that once, and just this once, and before you know it you'll always be giving in.

Instead, set strict limits. "Tell yourself, 'I will never eat foods others bring into the office,'" Katz says. "Or, 'I will only eat foods others bring into the office on these days/occasions.'" Remember, an extra bagel and cream cheese on "bagel Fridays" can add an additional half-pound per month!

Vending machines

Be wary of vending machines. They are loaded with high-calorie foods. If you have to choose something, Katz recommends going with a nutrient-rich choice, such as nuts or seeds, even though they may be high in calories. In the end you'll be much more satisfied and less likely to keep reaching for more.

Charles Stuart Platkin is a syndicated health, nutrition and fitness columnist. Reach him by writing info@thedietdetective.com.