Many women do not have an appetite in the morning, so they often leave to the office without breakfast. However, studies have shown a close relation between eating breakfast and your ability to concentrate and work effectively. Over night your glycogen depots have been exhausted and need to be refilled. Carbohydrates are important fuel for your brain and your muscles. Skipping breakfast can lead to tiredness, difficulties to focus, poor performance, irritability and headaches. Students who ate breakfast continuously show higher test scores than those who did not.
-If you are not hungry before leaving to work, try a smoothie or a milkshake, with some oatmeal for added fiber, or pack a yoghurt, fruits or cereal to eat once you arrive at your workplace.
-Small meals throughout the day keep your energy level up and your ability to perform and concentrate steady, and boost your metabolism. Skipping meals or waiting until you are really hungry before eating a meal can lead to overeating. Feeling too full or bloated will inhibit your performance and affect your mood, so plan on having one or two little snacks between meals.
-Keep healthy little snacks within reach of your workplace. Those can be a yoghurt, fruits, veggie sticks, some crackers, a smoothie or buttermilk.
-Take a 5-minute-break whenever you have one of those snacks, and consciously enjoy them. That way you are less likely to snack excessively and consume more calories than you need.
-If you do not have time to prepare and bring your own lunch, many companies have cafeterias where their employees can get lunch. You can also use the lunch break to take a walk to a nearby restaurant or cafe to get some food, plus the walk adds some exercise into your day.
-To be on the safe side, the soup and salad section in the cafeteria or deli is your best bet. You can also pick a veggie sandwich or wrap. Be aware that grilled and marinated ingredients, mayonnaise, creamy dressings and cheese add extra fats and calories to your meal. If you are craving dessert, save it for your afternoon-snack!
-Hydration! Drinking a lot of water, unsweetened teas or juice mixed with water will keep you healthy, less hungry, and is good for your skin and your digestion. Always keep a large bottle of water by your desk and drink it throughout the day!
Time-saving tips for busy moms/mothers:
-To whip up a healthy dinner, keep your kitchen stocked with healthy ingredients! Whole wheat pasta and rice, olive oil, fresh fruits, yoghurt, cottage cheese, vegetables, lean turkey breast, eggs, nuts and seeds etc. make an excellent base for healthy and nutritious snacks and dishes. If you do not have time to go shopping, frozen vegetables are better than the canned ones, and are frozen immediately after harvesting, so they often contain more vitamins than those vegetable who have been lying on the supermarket shelf for days. Have a choice of different sized freezer-safe food containers at hand. Cook an extra portion of a meal and save it for lunch the next day, or freeze it for a later date.
-Establish routines to make healthy habits a part of your day. Thursday going to the gym with the best friend, Tuesday is vegetarian day, and a quick 20-minute walk every morning or during lunch-break.
This way living healthy will become natural for you!
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