self Care - healthy eating
How can I improve my nutrition at work and why is it so important?
When I don’t eat well or when I don’t eat what I should I find that it has a direct impact on the way I work. More realistically it affects my approach to work and changes my mindset.
It seems like such a simple fix but back in my corporate days it proved to be harder than I thought as time. Even now as I have shifted my career to work for myself, I still feel that some days can be a foodie struggle. This was and is when I am busy, tired and feeling overwhelmed.
In my office days it was easy to fall into a sheep mentality. I would follow what others were doing and be swayed by their food and drink choices. Equally there would be a constant stream of goodies in the staff kitchen or communal areas which are so hard to resist these.
Poor nutrition doesn’t just impact our health, it can affect our performance at work by negatively impacting concentration and energy levels, and cause irritability, frustration and impatience. If you are already feeling like this at work or in your job, then it’s a double whammy.
What you choose to eat during your work day will have an impact on how you feel. We spend so much time on how are mindset is feeling that we can forget that there is a link to our physical wellbeing.
Proper nutrition helps to maintain energy levels and concentration. A healthy diet is key to better productivity. Good nutrition has a positive impact on occupational safety and health and work place productivity.
The 3pm slump is real. Why does this happen? Our lunch choices can be a reason here. This is a key time in the day when we can start to avoid that task we have to do, avoid a meeting and instead make our way to a snack or a coffee we don’t need. Before we know it its after 4pm and your mind is winding down for the day. You don’t achieve as you should for the rest of the day and when it gets to 5.30pm and you head home you take with you the dread and worry of what you haven’t done that will now need to be an urgent tomorrow. And all because you made some bad food choices in the day. Then this feeling can drive you to continue into after work and opt for a takeout and a glass of wine to soothe your worry and overthinking. Which will then make you sleep badly. I’m not a nutritionist but I also know that these choices are quick fixes and potential energy zappers.
This was me and if you can relate to it then here are some tips:
What can you do:
1) Prep your meals: Dedicate some time each week to cooking and preparing meals for the week. Cook once, eat twice. Cook enough at dinner so you have leftovers for lunch the next day. Create a weekly meal plan. Take 10-15 mins to write down the meals you will make during the week.
2) Start the day the right way: How much energy do you need and where will you get that from. Leave time for breakfast or a light breakfast snack so that you are not in a rush. Don’t eat on the run. Also, don’t make a large sugary latte your only energy start for the day. Finally, don’t run on empty. You couldn’t ask your car to take you to work with no fuel.
3) Keep a selection of good snacks in your desk draw or your bag. So, when the tricky treats come out you have something to reach for that won’t zap your energy levels.
4) Stay hydrated: This will stop the cravings and improve your focus. And, if you do end up out after work for a few drinks your body is already hydrated.
5) Stock your fridge at home with yummy food options so you have something to look forward to. This might help stop that supermarket grab on the way home when you have nothing ready and feeling beyond hungry.
6) Be ok with saying no: This is “no” silently to yourself and also “no” outwardly to others. Especially if what they are doing will throw you off track and potentially ruin the next day. Everything in moderation rather than persuasion.
7) Don’t eat food on the go: What do I mean by food on the go. I used to choose my food and eat it while I was walking or in a rush or at my desk. There are so many other ways that I could have eaten and this would have been so much kinder to my body and my nervous system. Being at my desk for lunch could be ok if I actively made a point of not checking my emails at the same time. Of course, I didn’t and so you are not concentrating on what you are doing and this will negatively affect your digestion.
8) Educate yourself: Today more and more of us sit at desks. Sedentary lifestyles are compounded by the labour-saving electronic devices and vehicles in our personal lives. Add to this the expansive range of food options often found in and around offices that aren’t quite in-keeping with the latest nutritional science study results and is a recipe for poor health.
It’s so easy to make quick decisions during the day and believe me I know. But, by using these tips you can start to make some simple changes that will have a big impact on your work day, work-life and overall happiness and contentment.
I’m not a nutritionist and can only make comments and suggestions in this blog to the way I felt and the tips I researched and used to make myself feel better. You do you but if any of these tips help then I’m so pleased.
Happy eating and happy working.
Georgie x