Confused by what to eat during the day? Do you start your day right and by 4pm find yourself elbow deep in the candy drawer? With these eight simple steps from Jamie G. Dougherty, owner and foundress of JAMIE|LIVING Health and Lifestyle Counseling, you are guaranteed reduced sugar pangs and increased energy for a more productive and enjoyable workday. Jamie helps women around the country discover what foods work best for them and how to love every bite of it!
1. Reduce or eliminate caffeine. Caffeine concerns include dehydration, blood sugar fluctuation, and mood swings.
2. Drink water. Most Americans are chronically dehydrated. Before you go to sugar or caffeine, have a glass of water and wait a few minutes to see what happens.
3. Eat dark leafy green vegetables. Green is associated with spring, the time of renewal and refreshing, vital energy. Greens are full of vitamins and nutrients and great for improving circulation, purifying the blood and strengthening the immune system. Broccoli, collards, bok choy, kale, mustard greens, broccoli rabe, arugula and dandelion greens are some of the many to choose from. Make a double batch at dinner for a quick lunch the next day.
4. Increase your sweet vegetables. Try eating a sweet vegetable to curb your sugar craving. Yams, sweet potatoes, carrots, parsnips and beets are all delicious options and loaded with the sweetness, vitamins and minerals our body desires. Roast a bunch in advance to avoid a sugar emergency!
5. Move it or Lose it. Get outside during your day at least once. Walk around the block, eat lunch out doors, or simply step outside and take a few deep fresh breaths. When we take a moment to get out of the “office zone” we are actually more focused and productive when we return to our desks.
6. CHEW. Try to chew your food 10-15 times each bite. Chewing our food gives our body a chance to digest and recognize what is coming its way. Chewing also gives us time to savor our food, which creates satiety and keeps us away from afternoon snacking.
7. Get more sleep, rest and relaxation. I know you know this, but rarely do we actually do it! When you are tired or stressed, your body craves energy and will send you signals (cravings, mood swings, lethargy) until you give it what it really needs. Try to get at least 7 hours of sleep per night and see how you feel.
8. Create a drama-free you. Coworkers and clients can affect your work experience. This does not make them good or bad, however it’s important to notice who drains you and why. See if you can transform those relationships by effective communicating and setting strong boundaries.
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