"12pm - Time for your lunch break. There might be some things you should finish before but the thought about the juicy beef burger with crispy fries lets you put them off until the afternoon. Bad decision.
Your belly filled with tasty (but super oily) fried rice or Pizza quattro formaggio you return to your desk. Remember that remaining tasks from this morning? Too bad that exactly at this moment food coma says hi. You feel sluggish, your eyes are getting heavier and the only thing you want to do right now, is lie in your bed and sleep."
We all know this feeling after a lunch. The month of April is all about energy and staying focused. Therefore, let me share with you some tips on how to avoid the afternoon slump. For those who like to prepare their own lunch, here you'll find a delicious recipe which keeps your energy levels up and running.
Water - the elixir of life
Our body consists of 60% of water and only a 1% loss of your body weight in water reduces your concentration. For some of us drinking 2-3 liters water daily is normal but some of us might not get enough. To stay focused during your work and fight your afternoon tiredness, not only your choice of lunch plays a big role but also how well hydrated you stay. Below some helpful tips on how to increase your water intake.
- Choose a bottle you like. Maybe something colorful or a particular brand you like.
- Set your alarm clock every hour and drink 200ml each time it rings. With this you easily end up with 3 liters daily.
- Infuse your water with fresh fruits such as lemons, limes, oranges, apples, berries.
- Already start your day with a glass of lukewarm water. This will also help your digestion.
How to style your lunch plate
The choices you make for your lunch break heavily influence how you will feel in the afternoon. The two main factors in this food coma dilemma are your blood sugar levels and the digestion work of your stomach.
Keep your blood sugar levels balanced with these tips
- Include complex carbohydrates such as brown rice, wholegrain bread, sweet potatoes, buckwheat, legumes, quinoa for slow releasing energy.
- Add lean protein sources to keep you full. Example: chicken, turkey, eggs, legumes, tofu.
- Top your lunch with healthy fats to slow down your blood sugar rise. Example: nuts and seeds, avocado, olive oil.
Heavy digestible food concentrates all your blood in your stomach not leaving anything for your brain. Therefore opt for easy digestive food when it comes to your lunch break:
- Reduce fat overloaded food such as deep fried food, heavy sauces, sausages or oily dishes.
- Cooked food is easier to digest than raw food (yes, salad can produce some heavy bloating).
- Try to chew your food - the better you chew the easier it will be to digest.
- Eat slowly to give your brain time to realize when you are full - don't over eat.
I know that for most of you having lunch outside is the regular choice. In a previous blog post I have written for the sweat shop Singapore, I recommend five restaurants in the CBD area in Singapore where you'll find amazing lunch meals to keep your energy running. Click here to read more.
Now it is up to you to decide how your next lunch will look like. Share your creations with us by using #nurtureyourhappiness or #NYHlunchcreation on social media.