Hey y’all, I’m back. This is a segment that I will be using to pass my knowledge of nutrition into the great world we live in. For months I’ve yearned to share some knowledge regarding something we all have to deal with, which is the getting our work/school day. Whether you’re in your 3 year of college or you’re 10 years from retiring at your company this is the article for you. We all want to give each day our all, but it doesn’t quite turn out the way we desire. A lot of us arrive at home wanting to mope around or head straight for the bed. Sometimes we need that extra push to navigate through our week, which could be daunting at times. Personally, I think it is imperative to know that you can make it through your workday efficiently. There are several guidelines I follow to make sure I tackle my work/school day the right way.
The first guideline is…
Balancing your everyday diet
Let me say this, your everyday diet is very important. It is just as important as brushing your teeth in morning!
What you eat during the course of your day is what your body will release down the road. If you’re eating fried chicken every other day for lunch and dinner; you’re going to feel like crap. It’s basic arithmetic! There are people that are used to feeling bogged down 24/7 because they were raised on a poor diet. I know when I was maintaining a poor diet, I was constantly complaining about how tired I was. I was blaming this lack of energy on my college work. In theory I was correct, but thinking back, that wasn’t the best excuse to use! My diet during my undergrad consisted of large Pizza’s, hot Wings, and microwaveable butter popcorn. Talk about unhealthy, more like toxic. I would also like to mention my lack of energy was exacerbated by my lack of sleep. In conclusion of a the diet I indulged in, I was constantly finding it hard to focus and work through my school day. If you fast forward 4 years you will see that I’ve acquired a diet that is suitable for myself. My diet isn’t picture perfect, but it has helped me balance myself out and tap into the energy I didn’t have as a teenager. Now, let’s look at some options to optimize your work/school day..
When it comes to the first meal of the day, I like to keep it simple. My breakfast is typically bland (It doesn’t have to be bland for you). I start off with a sugar-less cereal which is either Cheerios or Corn Flakes. Along with the cereal I usually do a side of fruit or bread. If you plan on doing a side of bread make sure it is wheat or pumpernickel. These bread options are a healthy alternative to white bread which doesn’t have much nutritious value to it.
Like I said I like to keep it simple. I make sure I eat a piece of fruit everyday to ensure I’m receiving the nutritious value I should be receiving everyday. Whether it’s a banana, apple, or something more exotic like a mango, the health benefits from fruits are amazing and they’re delicious. As a beverage I’m usually drinking water. Water is your best bet for every meal, it’s good to keep your body hydrated and flushed of any toxins. Your kidneys will love you.
Let’s talk about lunch; the second meal of the day for some of us. This meal helps us get through the workday whether if we take lunch at 12PM or 4PM (personally, I like to take my lunch later in the day). For the second meal of the day, I like to purchase food that will last me until dinner (Which could be anything pretty much). Usually my options are limited to a sandwich, soup, or a salad. A lot of times I head to the cafe for shrimp udon, which is a variation of ramen, it consists of carrots, shrimp, seaweed, tofu, and a filling broth that is the icing to the cake (do not take that literal). The only thing about ramen is that depending on who’s making it could be loaded with salt, so it’s good to be cognizant of your sodium intake. On other days I like to indulge in a large romaine salad from the cafe. Make sure you indulge in green salad; Iceberg lettuce tends to have little to no nutritional value. Romaine and Spinach include iron, proteins, and other vitamins which help you release your toxins. Anyways, I typically embellish my salads with mozzarella, cheddar cheese, craisins, avocados, and grape tomatoes. I top it all off with the cafe’s signature raspberry dressing. Who said salads aren’t filling when you have a choice of many sides listed above. Furthermore, home cooked meals from home are an option too! If I do not eat out for lunch I’ll typically eat a basic meal with a starch, a vegetable, and a meat (half of the time). Nothing too complicated, just make sure you aren't hungry until dinner. By optimizing your work/school day with a balanced diet you increase your cognitive skills and you leave work not feeling as burnt out as you typically could.
By cutting out greasy red meats and sugars I was able to get rid of the groggy feeling I once had before and after work. Now, when I leave work I feel like I can work another 3 - 4 hours (I wouldn’t want to do that, but I possibly could). Now remember what you eat is what you get out of your body. Make sure you follow these three rules:
1. Stay on a all water diet
2. Lay off the sugar
3. Eat a piece of fruit a day
If you follow these three guidelines you’ll slowly be able to change your energy flow. Until, next time stay tuned for part two.
Written by ICANTELL