It’s a key consideration that doesn’t get enough share-of-mind when we’ve settled into the humdrum routine of the daily grind. It’s all to easy to plunder a colleague’s snack box or go to the food court down the road, but why not build your own healthy one?! Here are some of my ideas, which I hope will help you compile your arsenal and stay on track on the nutrition front!
WATER – very often when we’re hungry at work, we’re actually thirsty; our bodies often mistake dehydration for hunger, so by eliminating the former (by drinking up), and the latter may also subside, much to your surprise! We lose 2.5 litres during the average day (likely more in the dry air-conditioned environment), regain 1 litre via food, so we likely need a supplementary 1.5 litres from our drinking water! A regular swig helps keep you alert and focused, keeps the skin pure and taut, charges the metabolism, purifies the blood and keeps the joints lubricated; to my mind, it really shouldn’t be considered optional – you should force yourself to make sure the bottle stays topped up, as it makes a huge difference. Would you drive your car without petrol?!
BERRIES – Blueberries are a personal snacking favourite as they’re calorie-light, complex-sugared, antioxidant rich, and hydrating too since they’re about 80% water. You can pick these up from whichever supermarket or grocer is nearby, which is an excuse for a brisk walk, or exercise break in itself!
ALMOND BUTTER – it’s protein & energy-rich, reduces LDL (bad) cholesterol, regulates blood sugar levels, contains heaps of iron and potassium, and is rich in antioxidants. A generous teaspoon of it is the perfect 15:00 boost, injecting you with 6g protein and some vital sugars for just 80 calories expense! You can get smooth and crunchy almond butter whichever way you swing!
APPLES – Delicious tasting of course, but also low calorie, cholesterol-reducing (thanks to their soluble fiber, which also regulates a more stable blood sugar profile, as well as keeping you feeling fuller for longer), and are flavonol-rich (for cancer-busting properties) and broadly immune-boasting thanks to the vitamin C richness..
GRAPEFRUIT – I love these at breakfast as apart from deliciousness, they’re cholesterol-lowering, super rich in vitamin C for immune support (the office can be a hive of bacterial activity!), a powerhouse of polyphenols and antioxidant content (mainly Lycopene, also found in tomato, which isn’t so great at breakfast!), help to prevent Kidney stones, and are a low-GI, low calorie source of nutritional fabulousness!
COCONUT WATER – a wonderful low-calorie, natural digestive with a decent amount of dietary fibre, which boosts hydration, replenishes electrolytes (c. 300mg potassium and 5mg natural sugar per glass) and which is isotonic to human plasma which means we can absorb it super quickly.
ALMONDS – a supreme source of monounsaturated fats (which are associated with reduced risk of heart disease), naturally high in protein and fiber, but also low in sodium and cholesterol. Plus, they contain a swathe of vital vitamins like iron, phosphorus calcium, magnesium, zinc and potassium. To me, they make the ideal afternoon snack! Super high in dietary fibre, overflowing with Vitamin E (for healthy skin), gluten-free, low-cholesterol, and teeming with Vitamin B, I think they’re perfect for a low moment at work! A handful should suffice though as they’re calorific so beware of portion control!
GREEN TEA – I massively favor this as a coffee alternative, as it speeds the metabolism, is anti-carcinogenic, way less dehydrating, is jam-packed with antioxidant compounds, as well as calming, warming pick-me up for all-morning energy!
Director, Transformation Inc