It has often been said "we are what we eat". This rings true for many people as food intake can affect mood, sleep and stress levels. Food intake also affects the brain’s ability to make clear and concise decisions. Whilst a person with a minimal consumption of good, nutritious food may feel tired, lethargic, moody and lacking quality sleep, a person consuming nutritious meals may feel satisfied; more energised and may have the ability to perform successfully and at a higher level.
The first rule of thumb to eating is that it should present as appetising, making it a joy to eat. As well as for the nutritional value of food, for most of us, we like to eat, and enjoy it. Eating has a social urge too, food is almost always shared and eaten together; mealtimes are events when family and friends come together. During our work day, our meetings are often centered on food and are often used as an ‘ice breaker’.
How Can I Incorporate Healthy Food into a Hectic Work Life?
Living a healthy lifestyle can be incredibly easy, and is all about choices. There are an abundance of unhealthy foods; there is also an abundance of healthy foods. This is true for take away meals as well. The first thing that springs to mind when we think of take away is the local pizza, fried chicken or hamburger joint (often with a side of soft drink). Nutritionally, all these options are disastrous. If you do have takeaway, the better options should contain lots of veggies and steamed rice rather than fried rice. Some options are:
- Thai
- Chinese
- Vietnamese
- Japanese. This cuisine presents a lot of fish choices. Fish offers us essential fatty acids, which are known as the brain and heart feeders and supports optimal function. An all time favourite is Teriyaki Fish.
If you know ahead of time that you’re going to work late or do so on regular basis, the healthiest option is to get organised and be prepared. On a night before you work late, you could make, for example, enough stroganoff and salad for a second serving to be kept in the fridge. Even better, prepare additional to pop in the freezer and defrost when needed. When you get home, your dinner’s all ready to go.
I Like to Snack at Work – I Need Some Easy, Healthy Alternatives
Who said healthy snacking has to be uneventful and boring to the taste buds? Don’t forget high sugar snacks give you a quick burst of energy. However, what follows is the dreaded low.
Here are some delicious snacks that are full of food for the brain, the right type of fat and also protein to keep you going until dinner:
- Fruit/nut combo. Combine raw almonds, pecans, macadamia nuts (or other raw nuts) and dried fruit (such as cranberries, sultanas, raisins or cherries) in a plastic bag for travel. Brazil Nuts are a great source of the antioxidant, selenium. Just one Brazil nut a day can supply the human body with its daily selenium requirement
- Sliced veggies with hummus dip or homemade avocado dip (mashed avocado with a splash of lemon juice)
- Whole grain crackers with peanut butter
- Cucumber sandwiches: Place a piece of natural cheese between two cucumber slices – delicious!
- Leftover soup in a thermos
- Raw vegetable salads with a sprinkle of olive oil in a container with a lid. Throw in lettuce (the darker the green, the better), tomatoes, cucumber, carrots etc. small tin of tuna or boiled egg for protein and avocado for good fat.
It goes without saying that fresh is best. However, for those with a busy lifestyle, frozen veggies and fruits will do the job just as well. The veggies are snapped frozen allowing the nutrients to be sealed in.
A nutritionist or naturopath may offer further advice on how best to manage nutritional intake and energy levels.
Originally published on Sep 26, 2011
