We know that food provides nutrients for growth, general wellbeing and even sports performance. But did you know you can improve your energy and ability to focus at work with some similar food choices? In a time when caffeinated beverages and high sugar options are common 'pick me ups', buck the trend and consider some of the below!
Brain food- foods containing omega 3 fatty acids are essential for optimal brain function. Theses healthy fats have been linked to cognitive performance and memory. They are also anti inflammatory and can potentially help prevent conditions such as Alzheimer's and heart disease.
The best sources of omega 3 fatty acids are oil fish; tuna, salmon and mackerel. 150g of these fish three times per week will provider you with the recommended amount of omega 3s. Plant sources include canola oil, linseed, flaxseed, chia seeds and soy beans.
Energy food- once we have flooded our brains with the powerful omega 3s, we can make sure that the energy we get from food is the long lasting kind. Carbohydrates are our brains prefered source of energy. High GI (glyceamic index) foods such as white bread, biscuits, cakes and soft drinks are digested very quickly and give us a spike in energy (and blood sugar levels) followed by a crash. This can lead to fluctuating moods and cravings. Low GI foods such as whole grains, fruit, legumes and yoghurt release their energy gradually and help sustain focus and concentration at work. They also keep us full for longer and reduce cravings.
Putting it all together- some great choices for busy work days include;
Tuna, rocket and beetroot salad
Salmon, avocado and ricotta on ryvitas
3 bean salad with corn, capsicum and balsamic vinegar
Hummus and carrots/snow peas and vita wheats
Greek yoghurt, berries and crushed hazelnuts
Smoothie with banana, chia seeds, and peanut butter
Popcorn, nuts and dried fruit snack mix