How to eat healthy at work?

Do you work in a busy work environments.  Do you find yourself short on time constantly juggling priorities.

Is it undermining your ability to eat healthy?  Are you feeling the effects – poor concentration, lacking energy, low motivation?

To help you stay on track, here are 8 key tips for sustaining healthy eating when you are at work.

 1. Build sustainable eating habits over time

  • Focus on developing one new habit at a time; it will sharpen and direct your focus.
  • Think longer term in creating new eating habits; aim for 3 months to embed a new habit.
  • Focus on creating practical eating habits that can be incorporated into day to day your life.

2.  Do not compromise on flavor

  • Choose healthy foods you enjoy – you are more likely to eat them.
  • Choose food that engages your senses – smell, sight, taste and touch.
  • Adopt the mantra: Food is to be enjoyed … not endured.

3.  Avoid restricting complex carbs

  • Restricting foods or food groups may increase your risk of missing out on key nutrients.
  • I too often discover all carbs being labelled as bad – not all carbs are created equal.
  • Complex carbs are essential for optimal health – incl. GIT (gut), bowel, energy (blood sugar levels).
  • For complex carbs incl. legumes, quinoa, brown rice, seed breads, starchy veg like sweet potato.

4.  Protect your brain power.

  • Your brain is one of the most energy hungry organs you have.
  • In making a complex decision you can use up to 80% of your brain’s resources & 30% of your body’s energy
  • Choose energy sources wisely. Coffee and added sugar do not create sustainable quality energy for your brain.
  • Eat three balanced meals a day and snacks as required; fresh veg + quality carbs, protein and fats.

5.  Do not inhale your food.

  • Stop, sit down, focus on the food you are eating and chew your food.
  • Your body systems will focus on what you are focused on.
  • Healthy eating is not just what you eat, it is also about when, how and why you eat.

6.  Do not skip meals.

  • Long term skipping of meals can undermine your physiology.
  • It increases risk of weight gain around your waist, loss of muscle & unresolved fatigue.
  • Skipping meals is not a formula for feeling engaged, energised and motivated at work.

7.  Be wary of the foods on trend or called super foods.

  • Super food is a marketing term not a scientific term.
  • Paying more for a food does not necessarily equate to it being healthier for you.
  • Nature signals different nutrient combinations in foods by giving foods different colours.
  • Aim to have three to four different colours of food on your plate at all meals.

8.  Just eat real food

  • The trend is clear, we are taking more supplements.
  • And unfortunately these are often self-prescribed supplements.
  • If you rely on supplements for key nutrients you are may be heading down the wrong path.
  • Your gastrointestinal tract was designed to chew, digest, absorb and excrete food.
  • It is simple – your focus is to just eat real food.

The final word:

Your body uses most of the energy it extracts from food to run your body systems – the systems you need to think, feel and do at work.

Healthy is fundamental to build sustainable high performance at work.

ciao Jan