The after lunch slump hits us all from time to time but we can make a few key differences and nutritional choices within our working day to combat this. And I suggest you should!

SAY HELLO TO WATER AND NO TO CAFFEINE!

Although caffeine is a stimulant it’s also a stimulant with a negative effect. As you pack in your caffeine hits through the morning with teas and coffees you get the short lived high, and then the low. It’s not only addictive but it’s also a diuretic. It is when in the ‘low’ that you might feel the need for to eat something to ‘pick you up’!

GET UP AND GO

This may sound obvious but make sure you get up and move around at regular intervals! I know it’s obvious but so many people sit for long hours at their desks! It’s not natural! Try getting your daily Vitamin D dose by going outside and re-awakening yourself with short breaks. Being exposed to natural light can have an immense positive effect in keeping you alert and your whole well-being. How about you plan a networking walk/meeting in the nearby park or schedule for the team to have a team-building 30 minute power walk to energise and focus? Be creative!

WORKING LUNCH

As a conscientious business owner/manager, you need to ensure that your choice of working lunch keeps you alert and perky. This is for your own productivity benefit and is the best example to your employees! A sound working lunch formula is:

• No alcohol (reason = dehydrates, slows down alertness and has high sugar content)
• Limited unrefined carbohydrates ie white bread, pasta or rice (reason = these have a quick energy release effect as opposed to refined carbohydrates like wholemeal and brown variations which provide a slow release).
• Limit red meat (reason = the body has to work so hard to digest it doesn’t turn it into effective brain energy)

What can you choose from the deli or off the menu then?   

• flat water – avoid carbonated or fizzy drinks
• green tea or any herbal tea
• grilled fish with a leafy green salad – choose fish high in omega 3′s for brain health – salmon, mackerel, tuna as examples
• boxed salad with slices of grilled chicken or tuna (no mayo!) from the take-out
• a portion of mixed berries for dessert with a low fat live yoghurt

HAVE A GO AT MAKING AT LEAST ONE OF THE ABOVE CHANGES TO YOUR DAILY ROUTINE.

Feel the difference. Notice the effects of the difference. BE the difference in your organisation – lead with the right example.

By Toby Garbett, our EBA Fit for Business Expert.

Do you have a health or fitness question for Toby? Email it to him via experts@the-eba.com