Cutting Corners Doesn’t Help
Productivity
Like many
others, I used to think that I would increase my productivity at work by either
skipping meals or eating food purchased from the hallway vending machine. I
never took the time to prepare a healthy breakfast or lunch.
My work-day
diet used to be “whatever is quick and easy” so I could get on with my work. I
typically ate a crème-filled donut for breakfast, drank bottomless cups of
coffee throughout the day for energy, and visited the vending machine for
lunch. Peanut butter crackers and an
orange juice was my “go-to” lunch.
Eating
processed food might taste good at first, but the empty calories and high carbs
(sugar) leave us feeling weak and irritable within an hour. Caffeine gives us a boost, but it also leaves
us either shaky or craving another cup.
High fat foods such as cheeseburgers require our digestive system to
work harder, reducing oxygen levels in the brain and making us groggy.
Eat Breakfast for Sustained Energy
A breakfast
that includes both protein and fruit sustains us longer and keeps us more
productive than a donut or a bowl of cereal.
Try these suggestions for a quick and healthy breakfast:
- Yogurt- I like the higher protein Greek yogurt- mixed with fresh berries and low-fat granola with some nuts added
- Steel-cut or old-fashioned rolled oats mixed with dried berries and nuts Oatmeal can easily be prepared overnight for a quick breakfast in the morning.
- 100% stone-ground, whole-wheat toast topped with no-sugar, natural peanut butter and sliced banana
- A protein rich meal-replacement
shake with
fruit added
Pack a Lunch
A high-fat,
fast food meal offers empty calories and can cause your blood sugar to
skyrocket and crash. You’re more likely to experience an afternoon slump on
days you get fast food versus days you pack your own nutritious lunch.
· Planning ahead is a must. Pick 2-3 easy prep meals, such as a turkey wrap, or fresh cut
vegetables, whole grain crackers and hummus.
· Make at least 2 salads on Sunday evening. Check out Salads in a Jar for ideas.
· Get the right balance. Your lunch should include
o
A protein source such as meat, eggs,
cheese or beans
o
A whole grain
o
Fruits
o
Vegetables
Keep Healthy Snacks Available at Your
Desk
Eating
healthy snacks is not only better for your waistline, it’s just as important
for nourishing the brain. Foods rich in folate, omega-3 fatty acids, vitamin C
and vitamin E are particularly good for brain health and overall productivity. These nutrients decrease inflammation,
improve memory, and increases dopamine. Current research shows that the more fruits and vegetables eaten throughout
the day increases feelings of well-being, curiosity, and creativity in young
adults. Having healthy snacks easily
available also prevents spikes and drops in blood sugar.
Some easy snacks to
bring to the office:
- A high protein nutrition bar
- A small handful of mixed nuts or almonds
- Celery, an apple, or a banana topped with natural peanut butter
- Fresh cut vegetables with hummus
- A hard-boiled egg
Listen to Your Body
Pay
attention to how you feel after each meal or snack. Have you increased your
energy level and are you thinking more clearly?
Or do you have “brain fog” and really want to take a nap? Think about
it- do you get more work done when hungry and groggy, or when your mind is
clear and you have plenty of energy? You will learn through experience the best
foods to increase your own productivity, and through example encourage your
co-workers to do the same.
Live Well,
Robin Thomas
For more
healthy tips, check out the following articles
Robin is the founder of Living Well Connections, a community of supportive people who are passionate about improving their health and the health of their families.
Her background in medical research on inflammation and 13 years with USANA Health Sciences has given her a unique insight on helping individuals find the best solutions to support their own health needs.
You can learn more about Living Well Connections at http://livingwellconnections.info
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