Nutrition To Survive A Long Working Day

Pushing extended hours beyond a standard work schedule means fatigue during the slog hours. A healthy and high energy diet is the answer to keep your faculties in top shape until the time you finally log out. Meals are more important compared to drinking coffee and other thiamine infused drinks. It is preferable to stay away from the vending machine. Drinking liquids packed with preservatives and eating processed food will lead to obesity and other multiple health problems. Workplace energy also comes down. Work focus gets reduced.

Food and exercise

One way to solve this riddle of proper nutrition is to plan your meals. If you do this, fast food intake naturally comes down. In case your workplace does not have a proper canteen, pack home food and eat when you are hungry. It is an excellent idea to freeze portion sized tiffin boxes of sandwiches, pasta, and casseroles. To do this, prepare them and put them in the refrigerator prior to the consumption date. Buy and cook only fresh fruits and vegetables. Make a point to buy peanut butter and whole grain crackers. Cheeses can be included in the food pack for added flavor. The latter also makes excellent snacks.

Do not forget to exercise. The 2010 edition guidelines of US Department of Health and Human Services restrict the daily calorie intake to the amount required to satisfy physical needs. Eat small meals at regular intervals instead of three huge meals. Feel hungry? Nibble on rice cakes, cheese, carrot sticks, and granola bars. Walk and run when you possibly can. All these in combination will keep blood sugar levels at an even keel. Another upshot will be that your energy will be high.

Breakfast is vital

The first rule to work longer and harder is to have a satisfying breakfast. It is vital to make this first meal of the day the best you can eat. Many follow what they see in the movies. They drink lots of caffeine. This is not the best way to start your day. The effects of drinking thiamine-a chemical found in coffee- includes an accelerated waking up, but it is also a short-lived one. The effects fade away, leading to your craving for another cup. Insomnia is a direct fallout of a regular coffee drinking habit. Instead, chew through a hard-boiled egg or a turkey sausage. Have a bowl of oatmeal and crunch through seasonal fruits.

Human intelligence has a direct correlation with the foods consumed. Brain cell development is positively influenced by omega-3 fatty acids consumption. The brain requires these fatty acids to receive messages and then transmit them. The compounds are a must to refresh and regenerate cells of the brain. This is why you should take fish oil supplements if you do not like to eat fish or does not get piscine products. Walnut oil also delivers the wallop in this particular instance. Other than omega-3, you should take vitamin B supplements. Alternatively, eat eggs every day. Choline, a vitamin B found in eggs has been proven to decrease fatigue in animals and enhance memory.

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