Between balancing a career, family, extra curriculars and trying to fit in some semblance of a social life, the day to day grind can be brutal. The struggle to stay on top of everything is so real, and so often comes at the expense of our self care and ability to balance a healthy diet while at the office or on the road. The good news is it’s never too late to hit reset. March is Nutrition Month, and we want to challenge you to put your wellness first, and break some of the most common and problematic patterns (that you may not even realize you’re doing) which can, in effect, give you more energy and improve your overall health. Since many of us spend at least half of our waking hours at the office, we think it’s worth giving some of these tips a try:
Start with a well balanced breakfast
There’s a reason this meal was given its prestigious title of “Most Important”. Despite the fact that we know that a healthy breakfast nourishes the body with the right fuel to start the day, carving out time in the mornings can be a real challenge for many. Luckily, a superfood smoothie, rich in healthy fats, protein, fiber and antioxidants can be the healthiest and quickest option you can even take on-the-go. Try this simple smoothie recipe– nut butter, protein power, ground flax, blueberries, cinnamon, almond milk and maple syrup to taste.
If you occasionally skip out on breakfast, there are also some benefits found in intermittent fasting that you may want to get more educated on. (https://draxe.com/intermittent-fasting-benefits/)
Don’t eat at your desk
As a general rule of thumb, the faster the meal, the less healthy it is, so take your breaks away from your workplace, without your phone or other distractions. When you’re eating, it’s important to focus on eating, because distractions can induce stress which disrupts your body’s natural ability to digest (parasympathetic state). In addition, by eating more slowly and savouring your food, you’re brain will know when you are full, making you less likely to snack soon thereafter.
Keep healthy snacks on you
Whether you are at the office or on the road, snacking while at work is a habit many of us are hard-pressed to break. By packing healthy snacks, not only can you curb the temptation to go for the donuts in the lunch room, but you’ll benefit from increased energy levels and heightened productivity throughout the day. Some suggestions for snacks you can leave at your desk or in the car include homemade granola, pistachios, almonds, apples, clementines, and bananas.
Drink lots of water
You have probably heard this one a lot. Staying hydrated is critical for both your physical and mental health. According to natural medicine doctor and nutritionist Dr. Axe, we should be drinking between 25-50% of our body weight in ounces of water each day (https://draxe.com/how-to-stay-hydrated/). So for example, someone that weighs 140lbs should consume about 35-70oz (or 1-2L) of water in a day. A good way to track your water consumption is by investing in a BPA free water bottle, which is a safe and eco-friendly alternative to plastic water bottles.
Weekly meal prep is a great solution to eating healthy if you can find the time at the start of the week. But even if you can’t prepare entire meals, simply cutting up veggies, or pre-packaging smoothie ingredients in storable containers will make it easy to make healthier choices when the time comes to nourish your body and your mind.