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

Lift Magazine - - Contents - Writ­ten by Vanessa Jenkin, di­eti­tian & nu­tri­tion­ist

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.

6. DE-SCREEN-IFY

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.

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