When you sit at your desk all day (the way I do), it’s easy to fall into bad eating habits. To aliveate stress and break up boredom, I often snack: chips, crackers, nuts, and candy get consumed pretty regularly (which is one reason why I work out!).

In this guest blog post, Marci Anderson, Registered Dietitian and Certified Personal Trainer, gives tips for healthy snacking when you’re crunched for time. Take it away, Marci!

As a nutrition therapist I get to talk about one of my very favorite subjects A LOT — food. But for most of you, food is the last thing on your mind when you’re slammed and a deadline is fast approaching.

Let me assure you that feeding your body and your brain is an essential component for increasing productivity, enhancing your mood, and improving your health. And after counseling hundreds of people, I’ve discovered one nutrition principle that is either friend or foe — snacking.

Here are the four most common pitfalls busy professionals make when it comes to snacking, as well as four simple solutions to break the bad habit cycle.

Pitfall #1: Going too long without eating.

When work is busy its easy to push eating to the back burner. I recommend eating every 4-5 hours. This becomes much more manageable when your snack is pre-planned and convenient (see next tip).

Pitfall #2: Falling victim to the nearest vending machine or candy jar.

When ravenous hunger strikes and you don’t have a nutritious snack handy, anything (and everything) will do. Before going to sleep at night, pre-plan a snack or two to bring to work with you and keep it easily accessible.

Pitfall #3: Snacking on carbohydrates solo (i.e. candy, crackers, fruit).

No, carbs are not evil. But they are metabolized very quickly, supplying your body with instant energy. If you feel hungry 30 minutes after eating an apple, now you know why. A snack should reflect a mini-meal with carbohydrates, fats, and proteins.

Carbohydrates supply quick energy and are good for the brain, protein supplies longer lasting energy keeping you fuller longer, and fats trigger hormones which elicit feelings of satiety and satisfaction.

Pitfall #4: Munching to procrastinate.

Yes, eating is a very effective way to avoid a project or assignment. But the consequences are often less than desirable. If you need a distraction try a few jumping jacks, push-ups, or lunges. Taking 60 seconds to increase your heart rate will clear your mind and reduce your levels of stress and anxiety.

Here are 4 super simple snacking solutions that are well-balanced, affordable, and tasty.

1. Cottage cheese with fruit. Do not buy fat-free. I go for Hood Cottage Cheese with pineapple.

2. Whole grain crackers with peanut butter or almond butter. I make mini-sandwiches (PB smeared between two crackers) ahead of time and keep them stored in a zip-loc.

3. Yogurt with slivered almonds. Again, I avoid fat-free yogurt. The 6 oz. Activia yogurt is tasty and just the right size.

4. Larabars. If you like convenience food, this is a MUST. These bars are made with dried fruit, nuts, and spices, minimally processed, and filled with healthy fats and fiber. You can find them at Whole Foods, Trader Joes, Costco, and even Amazon.

For more nutritious tips, check out Marci’s blog at http://www.marcird.com/_blog/blog. You can learn more about Marci by visiting her website — she’s based in Massachusetts and helps people find healthy balance through daily exercise and proper nutrition.

Each year at this time, the gym fills up with people crowding the machines, walking the track, and taking aerobic or spin classes. It’s really hard to find a space in the parking lot, too.

It’s as if people wake up on January 1 and say, “Ok, THIS YEAR I’m going to lose weight, exercise more, and eat right.”

By mid-March, all is quiet again as these people drop off the wagon and return to their normal habits.

Instead of making the same tired resolution that gets you nowhere, commit instead to reclaiming your work-life balance.

You can take the first step toward reclaiming your balance by attending my exclusive teleclass, “Avoiding Burnout: Reclaim Your Work-Life Balance,” with master certified coach Sharon Teitelbaum.

In just one hour, Sharon will share strategies you can put to use immediately. How do I know her advice works? I’ve been working with her for the past year to reclaim my own work-life balance.

Last year at this time I was exhausted, burned out, and unhappy. I used to joke that I was so busy I was literally chained to my desk, but it really wasn’t a laughing matter.

Then I found Sharon Teitelbaum and over the ensuing months she helped me step off the treadmill to reclaim my balance, which included working fewer hours. But more important, she helped me define what I really want from my business and from life.

If you’re working too many hours, feeling burned out or exhausted, and have lost your passion for work, then this class is for you. In my opinion, no one is more qualified than Sharon for helping you get your life back.

Space is already filling up (when people hear about the class the typical response is, “OMG! I need this class.”).

Reserve your space today.

Teleclass Details

Day: Tuesday, January 15, 2008

Time: 2:00 to 3:00 PM Eastern; 11:00 AM Pacific

Cost: $39