The Healthy Biz

How to stay healthy during your 9-5. It’s Monday. After a weekend of food grazing, alcohol consumption and a few less workouts than you had planned, you certainly aren’t springing and eager to get out of bed. You think to yourself, I’m going to get back on track today. I’ll eat healthily, and head straight to the gym after work. With the best intentions you leave the house rushing, spilling some coffee on your shirt along the way, and get to the office just in time to see…

Donuts. Bagels. A stack of papers you need to tend to. Someone’s birthday cake that will be cut around 2:00 pm, and even though it’s not your birthday, you are almost positive it has your name on it. Maybe you even heard it say your name. Can cakes talk? I know it just said my name.

Under past circumstances, you would have caved. You would be walking back to your desk with reports in one hand and a half-eaten glazed donut in the other. But, not this time. Nope, this time you came prepared.

Take that, cake. Psh.

There is one big secret to remaining healthy during your hectic workday. Are you ready for it? Once you know the secret you are equipped to take on the biggest office potlucks and the mid-morning sugar craving extravaganzas.

The secret is simple, the secret is to plan. We’ve all heard the quote, “fail to plan, plan to fail.” Well, this also pertains to your diet. Because if you plan ahead and bring your own snacks to work, you won’t be as tempted to dip into the candy jar.

All of the health and fitness buffs that I have met follow this rule. They are regimented and scheduled in their eating habits. Most follow a schedule that looks something like this:

Breakfast/mid-morning snack/lunch/afternoon snack/dinner/occasional snack or a protein shake.

Planning snacks doesn’t need to be time consuming. You can choose quick and easy, office friendly foods. For me, I usually prefer something sweet around 3 or 4pm, so I incorporate fruit into my afternoon snack. Some mornings I don’t need a snack before lunch, other mornings I do. Figure out how many snacks you typically need in day, and begin preparing.

Here is a list of my top seven (vegan and gluten free) office snacks:

  • Green smoothie (see my previous blog post for recipes!)
  • Apple and almond butter
  • Banana with mixed nuts (unsalted)
  • Veggies and hummus
  • Gluten free oatmeal with dates (the fruit, not boys)
  • Almond milk with Vega protein powder
  • Suncakes heart thrive oat bars

DON’T FORGET WATER! (often overlooked, but should be drank throughout your day)

If you are wondering why I only gave seven food options, it is because I try to eat as minimal processed food as possible, so most of my snacks are a mix of fruits, vegetables and nuts. Just eat real food, and don’t starve yourself. If you are hungry, grab water and a healthy snack and give your body the true nutrients it is craving. Simple as that!

Ready, set, PLAN!

Om Shanti,


melisAbout the Author:

Melissa Wertz is four-time marathon runner, die-hard yogi, and an enthusiast of fresh fruits, veggies, health, fitness and travel. She graduated from Penn State University, is currently a full-time employee at a non-profit organization, and is in the process of obtaining a Masters in Public Relations and Corporate Communications from Georgetown University. Her mission is to spread knowledge, health and happiness in order to increase interest about healthy eating and active lifestyles.  Follow Melissa's journey of healthy living at