For some the office can be a place where we spend the majority of our day. A busy work schedule, high stress levels and high work-loads can often lead to poor food choices. Having healthy meals and snacks available and accessible can make all the difference to your wellbeing. Eating a healthy wholefood based diet can help improve cognitive function, increase energy levels and get you through the working day. Here are my top recommendations to help you establish great nutrition habits in the workplace.
image via pinterest
1. Utilise your leftovers
I always recommend that my clients bring their lunch from home. When you are under pressure at the office bringing a homemade lunch can be the nutrient rich meal that will nourish your body for the afternoon. Any leftovers may be packed into a container and enjoyed for lunch the next day. Throw together leftover protein with the vegetables, or greens you have left in your fridge. Sprinkle on some lemon juice and season with salt and pepper at the office and you have one healthy lunch!
2. Bring healthy wholefood snacks to work
Keeping healthy snacks in your office drawer or fridge is vital to combating the 3pm slump. Avoid processed biscuits, cakes and chocolates and replace them with delicious wholefoods that will provide your body with essential nutrients to aid workplace productivity. Examples of healthy snacks to enjoy are:
– Small handful of activated seeds and nuts.
– Piece of fruit.
– High quality yoghurt, free of milk solids and additives.
– Piece of unprocessed cheese.
– Grass fed beef jerky, the kind made without preservatives.
– Thermos of broth or soup.
– Vegetable sticks.
– Wholefood smoothie.
– Boiled egg.
3. Avoid protein powders and bars
Always choose real wholefood snacks and meals over eating protein bars and powders. These bars and proteins are highly processed for preservation and are often poorly sourced from both processed natural ingredients as well as many chemical additives. Enjoy real, healthy food such as meat, eggs, fruit and nuts. This way you can ensure you get all the nutrients that your body needs without the additives.
4. Swap your coffee for tea
Coffee has become an addictive beverage that is often abused. Enjoying one cup of coffee in moderation is ok, but when you are dependent on numerous coffees a day I encourage you to switch to an organic herbal tea. Enjoy herbal teas with Sage and Rosemary to help the mind focus, and uplifting herbs such as Licorice, Ginger, and Peppermint to increase energy levels. They can be the pick-me-up you are looking for without the dehydration or side effects of caffeine.
5. Create a Finger Food Plate
Finger food plates are a simple and easy lunch idea and take very little time to prepare. Assemble fresh vegetables or fruit, leftovers from the night before, nuts, cheese, and some cultured vegetables with some animal protein such as sustainable fish, pastured meat, chicken or eggs to sustain your energy to the next meal. Examples of finger food plates include:
– Leftover chicken with cherry tomatoes, cucumber, avocado and pine nuts
– Quark or cottage cheese sprinkled with cinnamon, apple slices and walnuts
– Boiled egg with carrot, capsicum, and celery and almonds
– Sustainable salmon or tuna in a jar with mint, lemon, tomato in lettuce cups
Follow Anthia: Website | Facebook | Twitter
