Spice Up Your Workday with Savvy, Spicy Nutritional Choices

Are you constantly on the hunt for that magical ingredient to boost your work output? Look no further because the answer lies in your kitchen and dining table. Yes, you read that right! The right food choices can absolutely transform your professional life.

So let me show you how you can season your workday with the right nutrients to improve cognitive function and performance, one bite at a time. I've got 4 simple yet potent tips that will show you the power of healthy eating for better productivity. 

Starting with a Bang – Breakfast, the Powerhouse of Productivity

Research has consistently shown that having a hearty breakfast can set the tone for a productive, energised day at work. In fact, this study published in the "International Journal of Food Sciences and Nutrition" illustrated that individuals who consume a wholesome breakfast tend to exhibit better concentration and memory retention. Not only that, they tend to consume less sugar and junk food throughout the day.

Tip #1:

Include a good mix of proteins, healthy fats, and carbohydrates in your breakfast. Think of scrambled eggs on wholegrain toast, sprinkled with a pinch of chia seeds or flaxseed for that extra dash of fibre (#nopelletpoos) nutrition.

Don’t like eggs? No problem. Grab a handful of frozen berries, a scoop of pea protein powder, a half cup of milk or water, 2 tsp of chia seeds or flaxseeds, blend in a mixer or bullet and top with shreds of coconut or cocoa nibs for a super fast but satiating breakfast.

Recipes to try:

• Raspberry Granola Smoothie Bowl
• Latte Bliss Balls
• Banana, Coconut & Oat Bread
  

The Mid-Day Zing - Keeping the Energy Levels Soaring

As the day progresses, maintaining a steady energy level becomes crucial. According to a publication in the "American Journal of Clinical Nutrition", regular small meals can aid in maintaining blood sugar levels, helping you dodge that dreaded afternoon slump. When we skip a meal with a dip in blood sugar, we tend to binge ... is that you?

Tip #2:

Bring a snack with a vibrant array of nuts, fruits, and plain full-fat yoghurt to keep your energy levels buoyant throughout the day.

I don't know about you but when I do not plan to have some handy snacks, I reach for whatever is easy and close by. I get #hangry, and when I do all my good intentions go out the window. I never knew that grabbing that ‘healthy banana muffin’ with a chia latte was about 18 tsp of added sugar that just took me to a sugar high and then quickly to a sugar low. Those sugar lows feel like brain fog, like iron deficiency, like OMG do I have Covid? No, it actually isn't any of those things … it's just low blood sugar from consuming too many hidden sugars.

Recipes to try:

• Maple Walnut Energy Balls
• Carrot Cake Muesli Bars

Sprinkle a Bit of Spice - Spicing up the Mundane with Flavourful Lunches

Ditch the bland sandwiches and spice up your lunch with a riot of colours and flavours. Research indicates that a balanced lunch with a good mix of macronutrients can significantly enhance work output.

If you have not become a spice addict, you must. Why? As you move to a diet full of good protein and lots of veggies, you will want to make your taste buds dance so you don't get bored and binge. Invest in all sorts of spices - from Thai, to Moroccan, Italian, Greek, chilli and ginger . This could be the secret to you cementing a habit of real whole foods into your daily routine.

Tip #3:

Experiment with a colourful protein-packed salad adorned with a zingy dressing or a hearty vegetable stew to bring some joy to your lunchtime. Remember, a happy palate leads to a stimulated mind!

Recipes to try:

• Crockpot Chana Masala
• Tuna Poke Bowl with Furikake
  

Dinner – The Culminating Feast

As the day winds down, it's essential to nourish your body with a rejuvenating dinner. According to studies, a meal rich in tryptophan (found in turkey and chicken) can promote better sleep, preparing you for a successful day ahead. Tryptophan is the precursor to melatonin, our sleep hormone.

Tip #4:

Craft a dinner menu that encompasses a healthy balance of nutrients, with a splash of culinary creativity to end your day on a high note. And always - I do mean always - double the recipe.

Everyone reading this article is time-poor. So cook once and eat twice, heck ... eat three times if you can! 😉 Not only is this time-saving but also cost-saving. For example, if I cook a bolognese I will have it on night one over a head of steamed broccoli (I don't want too many carbs at night). For lunch, I will eat the same bolognese with brown rice (I need the smart carbs of brown rice to aid my energy levels for the afternoon for both my physical body and mental energy). If I am lucky enough to still have some left, I will either freeze it for a go-to meal another time or add some chilli, black beans, and sliced avo or guacamole for a Mexican twist for another meal.

Recipes to try:

• Pomegranate Chicken Stew
• Cabbage Roll Chicken Enchiladas

Conclusion – A Tasty Journey to Enhanced Work Output

For optimal work output, it’s time to embrace culinary delights to foster productivity and performance in your professional life. By making intelligent and flavourful food choices, you can invigorate your workdays with a burst of energy and creativity.

In my online program “The Impact of Improving Nutrition on Mental Resilience & Energy” I edu-tain on what to eat, how to avoid sugar cravings and crashes, and how to show up to be your best, vibrant, self at the office or at home by making better nutrition choices.

Get 30% OFF this course with coupon: LISON30

Find out more about the online program here and make every day a culinary celebration that fuels your professional success. 

Any questions, thoughts, comments, feedback? Please share as we truly value efforts to create a positive wellness culture in your professional and family life.

Yours in good health & a bit of dark chocolate.

Michele.