Snack on chocolate and meal prep…5 steps to EAT your way to a promotion
IF you're stuck in a career rut, maybe it's because you're not taking enough care of your nutritional needs...
EVER feel like you're struggling to move up the ladder at work, despite your best efforts?
There you are, staying late, working through your lunch breaks and you're still struggling at the bottom of the pile.
If that rings true, it could be time to reevaluate all those missed lunchtimes.
A new study of 20,114 employees, carried out by three geographically dispersed companies, has found a definite link between good nutrition and improved brain function.
Published in the Journal of Occupational and Environmental Medicine, scientists are reported to have found that 25 per cent of employees who eat healthily during the day are more likely to perform better.
The rate of sick leave by those who eat healthily and exercise regularly is also 27 per cent lower than their colleagues.
So what is it our about diets that are stopping us from concentrating?
Robin Swinkels, a nutritionist at , told The Sun: "I do think a big part of people’s lack of focus is due to the food choices we make.
"It’s not necessarily sugar or carbs per se. Sugar in fruit, for example, can be very useful to soothe a sweet craving.
"It’s more about the types of food we choose. A sandwich with crisps and a soda is not lunch to me, though you see it everywhere.
"It is what the average meal deal at the supermarket consists of. Aside from providing little nutritional value it also means you’re hungry again in no time because processed foods are not made to satiate.
"And a hungry brain is easily distracted."
So, without further ado, here are five nutritional tips to help support your cognitive function, productivity, energy and all-round promo-worthy performance in the workplace...
1. Prepare - Like your mum always said: “fail to prepare, prepare to fail”
So, prep your meals and snacks for the day.
This is important for two reasons: Firstly, it frees up space in your head so you can focus on work, and there’s no need to think about what you’ll have for lunch because you’ve got that sorted.
There’s a reason Steve Jobs used to wear the same black jumper every day - that’s one less decision to make. Boring but efficient.
Secondly, it ensures you won’t get hungry and grab the first thing in sight, as you’ve left nothing to chance.
So when you go and get your coffee you’ll be less tempted to grab a chocolate bar on the way out because you have a healthy snack ready and waiting for you.
But if you don't have time to meal prep ahead, Robin advises that you choose meals with minimal processing and a good balance of fat, carbs and protein.
"Go for a vegetarian salad with a small salmon wrap or add an egg pot for example. If you’re craving something sweet after, have some yoghurt with berries and nuts."
2. Eat your carbs – we’re not talking about the highly refined ones here
In a balanced diet there’s certainly room for some sugary treats now and then but in order to stay productive you want to make sure to get your veggies, fruits and complex carbs in first.
All carbohydrates are broken down to glucose and this is our brain's favourite energy source.
Simple carbs are broken down quickly and make your blood sugar levels spike and crash.
Complex carbs release glucose slowly and provide a long-lasting, steady supply of fuel for your brain.
The brain works best with approximately 25g of glucose in the bloodstream, this just so happens to be the average amount of glucose in a banana. Coincidence or luck?
3. Avoid processed foods and go for whole foods
Processed foods are often created to make you eat as much as possible without feeling full.
They are not satiating, provide little nutritional value and only increase the crave.
So go for whole foods and make sure you consume a good portion of each macronutrient, protein, carbs and fat.
Whole foods also provide a wide array of micronutrients: vitamins, minerals and fibre.
The best promotion-promoting foods to add to your packed lunch
Here are some examples of whole foods you can add to your meal prep to keep your body and mind healthy and functioning at its best:
- Mackerel: Mackerel is the richest fish source of omega 3. This is a polyunsaturated fat (PUFA) which is the ‘healthiest’ form of dietary fat. Diets rich in fish containing omega 3 have been linked to improved concentration and memory.
- Eggs: the yolk contains a fat-like B vitamin called choline.
This choline promotes the release of certain neurotransmitters which helps improve our memory and reaction times.
- Dark chocolate: When we eat chocolate our brain releases endorphins.
These endorphins have been proven to boost our mood and give us a feeling of euphoria. It is well known that happy employees tend to be more productive when compared to those stressed/sulking/tired.
Go on, break off a square or two… (just make sure it is at least 70% cacao).
- Aubergine: In the deep purple skin of an aubergine you will find a phytonutrient called nasunin.
It is this plant-based compound that contains powerful antioxidant properties, which protect the membranes of our brain cells. This, therefore reduces the risk of free radical damage.
- Blueberries: Research suggests the flavonoids (a form of antioxidant) present in blueberries might aid memory, learning, decision making, numerical ability as well as many other cognitive functions.
And this is not the only superpower these fruits hold.
Ongoing research shows a negative correlation between flavonoid consumption and age-related cognitive disorders such as Parkinson’s, Alzheimer’s and dementia.
4. Take a break and switch off - How many of us spend our breaks staring at a screen?
Staring at a screen is still stimulating your brain, even if you aren’t doing anything complicated.
To further increase your chances of getting that promotion, you might want to stop eating al desco.
Our willpower works like a muscle and is prone to fatigue when overstimulated. That is why sleep is important, but also regular breaks throughout the day.
Take a break and go for a walk, chat to a colleague or do some exercise. The added benefit of exercise is that it has been shown to have a positive impact on our mental health, especially exercising outside in nature.
Robin told The Sun that eating at your desk means that you don't really get to take a proper break.
"Taking some time away from your desk to switch off resets your brain in a way because willpower is like a muscle and can fatigue.
"To increase productivity I suggest to do something else completely and maybe even get some exercise outside.
"Exercising in a green environment has proven benefits on mental as well as physical health. When you get back to your desk you’ll have new energy and a fresh look on your work."
New research explores the use of exercise to treat mental disorders like depression with good results. So why not go for a run in the park on your lunch break.
By the time you get back to your work you’ll feel more energetic and able to focus again.
5. Hydrate - Water is probably the most underrated nutrient there is
Now there’s no need for everyone to drink eight cups per day, as our hydration requirements depend on individual body size and composition, as well as how much water you lose either through sweating from exercise or the recent hot weather for example.
2.5 litres for men and two litres for women daily is a good starting point but that doesn’t mean you need to drink two litres water.
It’s the total amount of fluid that counts. The fluid in your coffee, but also fluid in food counts towards this total. However, if you are thirsty you’re already dehydrated.
So keep a bottle of water on your desk and keep it in your sight. If it’s in front of you, you’re more likely to drink.
Of course, caffeine is one way many of us manage to stay on task, and Robin told us that it's the only nutrient proven to improve physical performance.
"Brain function is often improved when it comes to simple tasks and reaction time, but the effect of caffeine on more difficult tasks like problem-solving and decision making is less clear.
MORE ON DIET
";Caffeine seems to improve reaction time and attention so it can help you to stay focused but it doesn’t make you smarter in any way.
"The effect of caffeine is also related to how well rested you are. If you are well rested you need less coffee to get the same effect.
"Therefore if you want to cut back on coffee the solution is simple: try and get more sleep."
When it comes to optimal performance, whether this is physically or mentally, nutrition will always play a key role.
Fuel your body with the right foods and adopt certain habits to put you in the best possible position to smash your tasks for the day and show your boss you deserve that pay rise.
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