REPORT #1750
"We have a certain amount of energy that we have for the day and if we misuse it, then by the end of the day we may not have it available for the people and things that matter most."
Raquel Malo
Human Performance Institute
WORKING WELL
CHEW ON THIS: Getting through the work day can be tough. Whether you work a six hour day or a twelve hour day, it is important to stay on task. Easier said than done? A change in diet could be just the rejuvenation you need! Half of all Americans over the age of 18 drink coffee once a day and 65 percent of that coffee is consumed during breakfast hours. If you are substituting coffee for your breakfast, expect a crash in energy at work. When you drink coffee without eating food, you might feel like you’re awake, but it's not real energy. At a cellular level, cells are not receiving glucose, a carbohydrate used as a source of energy. Therefore, no glucose is going to the muscles, making you feel tired; but don’t throw away your cup just yet. Staying hydrated with water is crucial. Most adults lose about ten cups of water every day through normal body functions, including perspiration and breathing. Hydration helps keep our bodies running smoothly and eating throughout the day also has a lot to do with managing energy through glucose. Raquel Malo, senior vice president of executive training and director of nutrition at the Human Performance Institute in Orlando, Fla., explained that if you go too long without eating, glucose levels drop, resulting in tired, moody, irritable feelings.
SWEET TIP: Sugary snacks are another energy trap during the work day. Many people have a tough time refusing chocolate treats or cookies coworkers offer, but there are ways to eat goodies without compromising your energy. "What most people do is they eat their meal, they're nice and full and they say, 'I’m really craving something sweet,' so now they put the chocolate on top of everything else that they’ve already eaten and now it's going to actually compromise their energy -- make them sleepy, sluggish or tired," Malo explained. Instead, she recommends adding chocolate to the end of your meal, by taking a few less bites out of your pasta or bread. If you follow this rule, chocolate will get metabolized into glucose and work as a fuel for your brain and muscles as that pasta would have. Another tip for lunch: try eating at a place that you can walk to, which will help you work a few extra steps into your day.
GET UP: Another easy way to increase your productivity at work is to move throughout the day. Going for a quick walk outside or walking up and down stairs gets your heart rate pumping. If your office is above the first floor, take the steps instead of the elevator. Malo says move every 90 minutes to keep yourself alert. Also, take a couple minutes to stand at your desk rather than sit all day long. When you need to use the restroom, use the one farthest from your desk.
SNACK TIME:For a healthy snack option, try the following:
- Looking for something sweet? Try eating raisins, dried cherries and apples dipped with dark chocolate.
- Looking for something salty? Try whole grain crackers, almonds and a can of vegetable juice.
- Looking to crunch? Try a spoonful of peanut butter on a banana, celery, or apples.
- Looking to something creamy? Try flavored oatmeal with milk or low-fat pudding.
SMART WOMAN CONTACT:
Human Performance Institute
info@energyforperformance.com
http://www.lgeperformance.com/
