WHAT’S FOR LUNCH?
A few years ago I decided to enrol in a part time course to become a Naturopathic Chef at the London College of Naturopathic Medicine. My reason was simple; I wanted to explore the connection between what we consume and how we function, and understand how diet can elevate wellbeing and impact our lifestyle.
Throughout my course, I was struck by the importance of everyday food choices and how they clearly affect energy levels, productivity and our immune system as well as a myriad of other elements. Working in PR, you are constantly on the go and running between the office, meetings, events and then back home. With that in mind, it's no wonder 65% of under 35’s have picked up unhealthy lunch habits after the pandemic.
It’s super important to feel energised, focused and on the ball whatever the job throws at you. In terms of productivity, what you eat for lunch has a direct impact on your work output, concentration and energy levels. If you want to be alert and functioning at optimum level you need to ensure that your blood sugar is regulated and you are consuming food that slowly releases energy throughout the day. Your lunch should include a healthy portion of protein as well as healthy fats, fibre and complex, slow burning carbohydrates.
Eating a well balanced lunch doesn’t need to be overwhelming. There are simple swaps and little tricks you can embrace that will help keep you fuelled for the rest of your day.
Here are my top 10 tips for a productivity inducing lunch:
Decide what you are eating for lunch before you get hungry.
It’s easy to reach for the easy (or sometimes unhealthy) option when time is limited.
Opt for a balanced meal that is not overly processed.
We are more resistant to salt and fat in the future than we are in the present. Batch cooking healthy options will help you fly through your afternoon tasks, plus you’ll save money which is never a bad thing!
Don’t forget to include snacks!
Instead of having one huge meal that leaves you overly full, try eating a smaller lunch and a healthy afternoon snack. It takes quite a lot of energy for the body to digest food. This often means that you feel sleepy and less focused after a big meal, especially if it’s carb heavy. If I am flagging in the afternoon, I find a Nexba Natural Energy drink really hits the spot, its sugar and caffeine free means you don’t crash.
Incorporate whole grains.
Brown rice, quinoa, beans, pulses and oats are inexpensive and widely available. They are a great source of energy which releases slowly due to their complex structure, keeping your energy levels consistent and your blood sugar regulated.
Get those protein gains.
Protein fuels the body, generates energy and stabilises the appetite. It also carries oxygen within our blood and includes vital vitamins that we need to concentrate and stay focused. FULFIL bars are a great way to up your protein levels, especially if you are on the go, plus they’re low in sugar and packed full of vitamins.
Fibre is equally important, yet sometimes forgotten.
Not only will it fill you up, it will also regulate your blood sugar and feed the good bacteria in your gut. Good sources of fibre are legumes, root vegetables, nuts and seeds. A little sprinkle can jazz up your soup and salad and also offers a healthy dose of good fats omega 3 and 6!
Don’t skimp on the good fats.
They will also help you to feel full, manage your mood and fight fatigue. 60% of your brain is made of fat so it needs healthy sources for optimum function. Examples are avocado, olive oil, eggs, nuts and oily fish.
Aim for five a day.
Fruit and vegetables will release dopamine which fosters motivation, curiosity and engagement as well enhancing mood and memory.
Stay hydrated!
Drink plenty of water throughout the day. It aids digestion, circulation, removes waste and transports nutrients into the bloodstream. Avoid drinking a lot at meal times because it can dilute digestive enzymes.
Take your time.
Enjoy your lunch and chew slowly! It takes 20 minutes for your brain to tell your body you are full. The slow and steady approach means you will eat the right amount and not take up too much energy digesting. At Full Fat we aim to keep 12pm-2pm meeting free to ensure everyone can take a proper lunch break
Quick lunches I love and have on repeat:
Quinoa and roasted veggie salad
Baked sweet potato and salad
Wholewheat pesto pasta with peas and broccoli
Chicken broth
Spring Greens Frittata
A buddha bowl
Mackerel salad
Whole wheat falafel wrap
Making your own lunch is so much more satisfying, fulfilling and cheaper than Deliveroo or a meal deal, give it a go and let us know how you get on!