BOOST YOUR BRAIN POWER
Juggling all the things you need to juggle to get your day underway can sometimes down at your desk. Our brain uses almost a quarter of our daily energy supply feel scattered, forgetful, vague and even irritable or mildly depressed. To give follow these
1. SET YOURSELF UP TO MAKE IT TO THE END OF THE DAY WITH FUEL TO SPARE
Eating regular meals prevents the hypoglycaemic blues! Fluctuations in blood sugar levels lead to hunger, loss of concentration & fatigue. A healthy metabolism signals hunger every 3-4 hours. If you often find yourself getting so caught up in work that you forget to eat, try setting a reminder on your phone or use a free app like 3 Hour Diet Reminder Lite to remind yourself to eat every 3 hours.
2. MAKE DECISIONS BEFORE THINGS GET HECTIC
Schedule time to plan meals – you deserve it! Plan five days of lunches and snacks and have all ingredients ready to go at the start of the week. If you don’t have time, start with planning the next day. Even just thinking about the food choices you are going to make the following day means that when you suddenly notice you’re hungry and need to eat quickly, you are more likely to choose the healthier option because you’ve already made the decision.
3. KNOW WHICH NUTRIENTS YOU NEED WHEN
Lunch is the perfect opportunity to fill up on Low GI carbs and proteins that slowly release energy to maintain concentration for the afternoon. Try whole grain breads or wraps filled with lean proteins like meat, boiled egg or hommus and salad or mix a small tin of tuna and four bean mix with brown rice or quinoa, or warm up with a mug of vegetable or minestrone soup and a grainy bread roll. Low GI foods also turn off the hunger hormone, Ghrelin, so you’ll be less likely to snack on sugar-filled afternoon tea and give yourself a 3pm post-sugar hangover. If you’re feeling low always add vegies! These superfoods are the real heroes as they are packed full of vitamins and minerals that convert straight to energy.
4. AVOID THE ROLLER-COASTER RIDE
The bigger the high, the bigger the low once a stimulant has been metabolised. Try to keep coffee and black tea to just a few a day and instead opt for herbal alternatives. Water should be your main source of hydration. Invest in a reusable bottle and keep it on your desk, in the car or in your handbag as a prompt. Using a water bottle rather than a glass helps you to monitor your fluid intake and set a goal to drink it by lunch time, refill it and then empty again by the end of the
day. Swap sugary drinks for sparkling water with slices of lemon or a few mint leaves.
5. STOP!! BEFORE YOU GET TO BINGE MODE
Snacking smart prevents the starving hunger that causes us to over eat and opt for sugary snacks from the vending machine. Keep low GI snacks with a good source of protein at the ready, in your desk drawer, handbag or the glove box in the car; wherever you think you’ll need them! Nutritious snacks that store easily and have a long shelf life include raw unsalted nuts, dried fruit, multigrain crisp breads, snack sized packs of air-popped popcorn and healthy muesli bars. Try brands like Goodness Superfoods, Carman’s & Emma & Tom’s. Other great
snack options include Greek yoghurt and fresh fruit.
Avoid eating in front of the computer and get outside, go for a walk, talk and laugh with colleagues. Even a mere fifteen minutes getting fresh air, moving and having a laugh can increase our metabolism and reduce stress, which in turn
reduces stress hormones and helps us think more clearly.