Home Lifestyle Fitness & Health Stop Dunking Donuts and Go Nuts!
Stop Dunking Donuts and Go Nuts!

Stop Dunking Donuts and Go Nuts!


Fridays are donut day at the office. It’s a free-for-all of cookies, cakes, and pastries. Mondays aren’t much better as desserts not engulfed over the weekend are left in the office kitchen. If that’s not bad enough, the snack bar and vending machines are loaded with junk. Don’t blame the vendors. Junk is what sells. You don’t even see the fruit basket as you order a muffin and soda.

You spend your day on your butt. You type, dictate, talk, read and think. And you eat. A dearth of movement; an excess of food. It’s a recipe for weight gain and the health issues that come with the extra pounds.

It’s easy to think that you will “just say no.” But without a plan, peer pressure, hunger and aroma will conspire against you. The tasty treat will jump in your watering mouth before your rational brain has a chance to call for a retreat. You need a plan. You have to have a viable alternative.

Why not come to work armed with a healthy snack? It will give you the chance at nutrition before your stomach growls too loudly. A healthy snack should be enough food to satisfy your hunger for a couple of hours without adding too many calories. Look for foods with protein, complex carbohydrates (fiber) and healthy fats. If you are treating it as a snack, try to stay below 200 calories.

Healthy Snacks You Can Try Today


  • Make or purchase trail mix with nuts and dried fruit. You can stalk up and leave it in your desk. It should keep you satisfied without making you tired. Just be aware that nuts (almonds, pecans, cashews, walnuts are great) are high in fat, thus high in calories. A small handful should be plenty.
  • Stock up on your favorite protein bar. Look for at least fifteen grams of protein with less than 200 calories. If it has more than 200 calories, split it in two and have half as a morning snack and the other half as an afternoon snack. Tastes vary so experiment with a few and go for the one that tastes the best.
  • With the advent of the single server blenders, smoothies are a viable option. Bring some frozen or fresh fruit, low-fat milk or yoghurt and blend. You have a single serving that tastes good and satisfies you until lunch or dinner. If blending seems like a pain, skip the blender and have a low-fat or Greek yoghurt with fruit.
  • Go old school with whole grain bread and low-sugar peanut butter. Add a banana or light jelly to it if you need a sweetener. Use one slice of bread and fold it in half. Natural peanut is great but refrigerate it or it will be a runny mess.

Don’t like any of these ideas, then come up with your own. You live a sedentary work life. If you succumb to a daily dosage of high-calorie snacks, you will gain weight. A healthy snack will help you avoid the donut and cookies. Additionally, you will not be starving at lunch and order a double cheeseburger, large fries and a large coke. Eat right and stay healthy. It beats being probed by a doctor.


About the Author

Gregg Ghelfi is a reformed lawyer who founded the Fit in the Middle weight loss program with the goal of helping people lose weight and become healthier. He started his journey after losing twenty pounds from a combination of fitness and nutrition.

To gain a deeper understanding of the subject he researched and wrote a book on Metabolic Syndrome and obesity. It is a narrative about a person who discovers he has Metabolic Syndrome.  With the help of friends he finds out how he can improve his health by losing weight through fitness and nutrition.

Gregg Ghelfi
Gregg Ghelfi


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