Let’s face it – life is hectic, and work can often be one of the most hectic parts of your life, especially if you’re running your own business. When you’re one of the few people responsible for the day-to-day operations of an entire company, or even worse when you’re a one-person show, one thing that can easily suffer is your nutrition.
That’s a definite problem, because good nutrition is a key component in keeping you healthy and making sure you’re at the top of your game. As an entrepreneur you want everything to be running as optimally as possible. However, our own health often gets overlooked when it comes to diet. The food you eat can literally slow you down or boost your energy and brain power.
…even mild dehydration in men reduced vigilance and memory and increased tension, anxiety, and fatigue…
Taking some time to focus on your own well-being can help you get even more out of your business. It’s difficult to be a good leader if you’re being bogged down mentally with a poor diet that may be affecting everything from your energy levels to your mood. If you find yourself snacking on chips and downing soda or coffee throughout your workday, consider some of these alternatives that are not only healthier for you, but will help improve your work performance as well:
Hydration is always important, and keeping yourself properly hydrated during work hours is much more of a necessity than you may think. Did you know that a recent study published in British Journal of Nutrition found that even mild dehydration in men reduced vigilance and memory and increased tension, anxiety, and fatigue? Dehydration (and we’re talking mild dehydration, not close-to-death dehydration) has been linked to decreased memory, anxiety and increased tension – things you certainly don’t need more of in the workplace. Additionally, try to avoid sugary processed foods and soda, as they can contribute to dehydration.
Chances are, you’re not going to bring a bag of fresh vegetables with you to the office every day. Instead, try substituting a low sodium vegetable juice as a way to still get many of the vitamins and minerals that veggies can provide. As for what kinds of vegetable you include? Well, that’s up to you. Tomatoes are a good source of antioxidants, and kale is rich in vitamins A, C and K, calcium, lutein, iron and dietary fiber.
Green Tea with Lemon
Green tea is a great healthy drink, and can be served hot or iced, making it particularly adaptable to your mood or the time of year. Green tea is rich in antioxidants, and adding lemon only increases its benefits. The citrus helps increase the body’s ability to absorb the nutrients from the tea – some studies show as much as 600% increase in absorption! In addition, lemon is very high in vitamin C, adding even more benefit to the tea.
Almonds are among the best nuts you can eat, and the benefits are great indeed. Almonds are low in calories but high in calcium, fiber and vitamin E. Even better, the fat in almonds is monounsaturated, which can contribute to lower cholesterol. Avoid nuts roasted in oil, and instead go for raw or dry-roasted nuts. Also, try to refrain from buying large tubs of almonds, as the easy availability can easily cause you to overeat.
If you’ve “been around the block” when it comes to eating healthy, chances are you’ve been told many, many times about the wonders of blueberries. Well, get ready to hear it again because they made this list, too! Blueberries are low in calories and high in fiber and antioxidants. In addition, blueberries may be the perfect work snack, since studies have shown that they’re good for your eyes and also great for your short-term memory!
If you’re trying to stay healthy, a trip to the nearest fast food joint at lunch is going to counteract any healthy snacking you’re doing on the clock. Instead, try preparing lunch the night before and taking it with you to work. Salmon is an excellent choice of meat, especially if your normal diet contains too much red meat. The omega-3 fatty acids in salmon will help keep your mind sharp during the day, and can help prevent blood clots. The vitamins and minerals in salmon also work as a natural antidepressant, which can greatly improve your workday!
Do you have a go-to snack that helps you get through your day? Share it in the comments below!