Perfect Your Meal Prep For Healthy Office Eating
It can be a real struggle to stay healthy at the office. It's tempting to eat out every day for lunch, or to grab something quickly which isn't always the best option. Processed snacks fill up vending machines and seem like they're taking away your choice to eat something fresh. It's hard to consistently eat well, but here are some great tips for clean eating and saving money by bringing your own food to work.
Make It Convenient
Keep healthy foods at the front of your fridge and junk foods at the back.Getty Images
Eating healthy can be a huge pain, but if you lay the groundwork it can be a lot easier. People eat what's convenient because that's the way our brains are wired. If the easiest thing to eat were also the healthiest, you'd see a big difference in your habits. Cut up big bowls of fruit salad and take some to work to snack on, bring healthy alternatives to chips like carrots and hummus, and always check your processed food labels to make sure your 'healthy' granola bar doesn't have twice the sugar of a can of Coke. A big help with convenience is meal prepping so you can just grab your lunch on your way out.
Prepping Is Key
Prep in stages or all at once. It's on your schedule. Getty Images
Prep can be the worst part of making every meal. It takes up the bulk of the time. Still, it's crucial to make healthy meals in advance and luckily, there are different ways to do it. You could break it up so that you don't have to do it all at once, or you could make a big day of it. I find it easier to clean and cut up a whole container of strawberries and leave them ready in the fridge rather than clean a handful of strawberries each time I want a snack. It takes more time in the moment, but the rewards are substantial throughout the week. Yes, prepping also includes making a shopping list and planning the type of meals you want and what you need to buy. It's a process, but it's something you get better at with practice.
Give Your Meal a Home
Use Tupperware containers to prepare several meals for the week. Getty Images
Invest in your Tupperware if you want to bring your own lunch to work. If you have a nice set of containers, you can meal prep multiple meals for the week, and you don't have to worry about needing to wash the one you used the day before just so you can repack your meal for the next day.
Mix and Match
Roast veggies and meats together to save time and make multiple meals. Getty Images
If you get easily bored eating the same meal for lunch every day, learn how to prepare foods you can mix and match. Make more than one type of meat, grain, and vegetable, and rotate the combinations. This variety will make it easier to get excited about your lunch and cut down on the craving to eat out. You don't have to prepare a lot of each item, but be mindful of things that will taste good with a different range of sides.
Bring Your Own Snacks
Nuts and fruit provide a healthy energy boost that won't make you crash.Getty Images
If you suddenly can't make it to lunch and you're too hungry to go on, then you're going to rush to grab whatever snack you can find. If you pack your own snacks and have them on hand, then you don't have to worry about being forced to make unhealthy choices. A bag of nuts kept in your desk drawer won't go bad quickly, and bringing fresh fruit and veggies each day will be a nice reprieve from salty processed snacks.
Making healthy choices is difficult in our modern culture, and especially in our modern workplaces. If making better selections is important to you, then learn to love the groundwork and all of the benefits it brings.
Good luck and happy prepping!
Looking for a job? In addition to encountering those annoying never-ending job interviews you may find yourself face-to-face with an artificial intelligence bot.
Companies worldwide increasingly use artificial intelligence tools and analytics in employment decision-making – from parsing through resumes and screening candidates to automated assessments and digital interviews. But recent studies claim that AI does more harm than good.
While AI screening tools were developed to save companies time and money, they’ve been criticized for placing women and people of color at a disadvantage. The problem is that many companies lack appreciable diversity in their data set, making it impossible for an algorithm to know how people from underrepresented groups have performed in the past. As a result, the algorithm will be biased toward the data available and compare future candidates to that archetype.
The City’s Automated Employment Decision Tools (AEDT) law is designed to offset the potential misuse of AI and protect job candidates against discrimination. It was enforced on July 5th, 2023 in New York City - with other cities and states expected to gradually follow suit. Employers must now inform applicants when and how they encounter AI. Furthermore, companies have to commission a third-party audit of the AI software used, and publish a summary of the results to prove that their systems aren’t racist or sexist. Job applicants are able to request information regarding what data is collected and analyzed by the AI. Violations of the law can result in fines of up to $1,500.
Replacing Human Hiring Decisions
However, should a job applicant want to opt-out of such impersonal judgement by a bot, the new law's scope is quite limited.
While the law specifies that instructions for requesting an alternative selection process must be included in the AI screening disclosure, companies aren't actually required to use other screening methods. Not to mention that the law only applies to AI in hiring and not any other employment decisions. It also wouldn't apply if the AI, for example, flags candidates with relevant experience, but a human then reviews all applications, making the ultimate hiring decision.
Some civil rights advocates and public interest groups argue that the law isn’t extensive enough and that it’s even unenforceable. On the other hand, businesses say that it’s impractical, costly, and burdensome, and that independent audits aren’t feasible.
Responsible use of AI in hiring
Although this law may be a good first attempt to assign more regulatory guardrails around AI, it remains to be seen if it ensures the responsible use of AI in hiring processes. At the end of the day, perhaps recruiting talent should remain a human-made decision.
The good news is that AI can help companies without harming potential job candidates in many ways – such as connecting new employees with internal organizational information and company benefits during onboarding. Or helping employees to do their jobs more effectively rather than replacing them.
There’s all this talk about solo travel. And for good reason — no wasting precious time waiting for others to get their act together, take the plans out of the group chat and actually buy the tickets. Going solo, you can be spontaneous. You can plan your trips according to your precise tastes. You can hop on any flight and fly awayyyyyy.
But what if each time you flew you’d get a free ticket? That’s what you get with the Southwest Companion Pass.
Award status, upgrades, lounge access — there are many perks in the frequent flier game. But one of the coveted holy grails is the Southwest Companion Pass.
What is the Southwest Companion Pass?
The Companion Pass is part of Southwest’s Rapid Rewards program. You get to choose one person to be your “companion,” and they fly with you for free (plus some taxes and fees) on every flight. That’s right. Two for the price of one. That’s half off each ticket if you split it! Whether you’re flying with a partner, family member, friend, or anyone else, they can tag along for free.
And it gets better: once you earn the pass, you can reap the rewards for that full calendar year … AND the next. That’s why people go mad trying to earn a companion pass during the early months of the year. The sooner you qualify, the longer you can use it.
There are also no blackout dates. There are no limits. And if you didn’t purchase the ticket (think: work travel, your companion, or a generous benefactor), there are no restrictions! As long as you’re the one on the plane, your companion can also … be on the plane.
You can also switch out your designated companion 3x a year. So, no need to stay in a relationship simply to get the most out of your companion pass! Ghost and fly away — with a whole new companion!
If this sounds too good to be true — it’s not. But there is one small catch. It’s kinda tough to earn this mega reward.
How to qualify for the Southwest Companion Pass?
You can qualify for the pass in one of two ways:
- Fly 100 qualifying one-way flights
- Earn 135,000 qualifying points in a calendar year.
Clearly, this is no small feat — especially if you’re trying to qualify ASAP.
So how do you actually earn the Southwest Companion Pass?
Don’t worry, there’s a path to earning this amazing reward without climbing on 100 flights or spending an exorbitant amount of money.
Earning 135K reward points may seem completely impossible, but it’s easier than it sounds. Simply sign up for a Southwest Credit Card and turn those spending habits into a rapid rewards account. Through the Rewards Priority Credit Card, earn points when using local transit and commuting, plus score major points and miles whenever you spend.
Stay with me here. This is not some scheme to get you into credit card debt. Many airline cards come with potential savings, giantic rewards, awarding you points, and cashback with every purchase you make that can be redeemed for travel. And often they can come with passive sign-up bonuses. If you spend a specific amount of money within a certain timeframe of opening the card, you can be in for a windfall of points.
Now that’s where the companion pass comes in:
- Southwest Rapid Rewards Premier
- Southwest Rapid Rewards Plus Credit Card
- Southwest Priority Credit Card
- Southwest Rapid Rewards Premier Business Credit Card
- Southwest Performance Business Credit Card
Southwest has three personal cards and a business card. Each of these cards offers rewards between 30K-80K points. In the past, people could open two cards and get a bonus that granted enough points to almost meet the minimum. However, with new restrictions on personal cards, you can only get one bonus every 24 months. Boo!
However, this doesn’t apply to business cards. If you’re eligible, have good credit, and not likely to spiral into insane credit card debt, you can open a business card and a personal card, and accrue 100K+ points. The Rapid Rewards Priority Credit Card will get you points after you spend money in no time.
Now to earn the rest of them.
The secret to gaining these credit card points is to plan your card sign-ups around big purchases. Just before a recent move, I opened a card . . . and the rewards came rolling in — a small balm to ease the pain of how exorbitant moving can be.
Put everyday spend — especially big purchases or bulk items — on your Southwest credit card and watch your award points quickly add up. Typically, you earn 1 point per $1 spent on your Southwest card and 2 points per $1 on actual Southwest purchases.
But there are other ways to earn points, including:
- Flying Southwest: Booking travel on Southwest earns more points. The cost of this travel will be worth it with your companion pass
- Shopping from Rapid Rewards Partners: Purchases with Southwest’s “Home & Lifestyle” and “Shop and Dine” Partners also earn Companion Pass qualifying points. While you shouldn’t make gratuitous purchases, browse Southwest’s partners to see if you could earn extra points for items you'd be purchasing anyway. All this, simply from enrolling in their Dining Program and shopping with their partners.
So there you have it! And since it’s almost Spring, get to earning and soon you’ll be flying two for the price of one!