As humans, we tend to resort to comfort food when experiencing cravings. Opting for a chocolate bar or a packet of chips is often tempting, particularly near a marketplace or an office kitchen. This proximity may also blur the distinction between work and personal life at home. Consequently, individuals might find themselves engrossed in work, leading to late hours and skipped meals, with espresso replacing a proper dining schedule.

Making the right choice is the key
Our dietary choices substantially impact our emotional state, energy levels, cognitive function and overall well-being. I have endeavoured to reframe my perspective on food, recognizing it as a vital energy source to drive our success.

It is widely acknowledged that consumption of whole foods plays a crucial role in combating diseases, while processed foods are linked to inflammation and a weakened immune system. It is less commonly recognized that sub-optimal digestion can drastically deplete our energy levels and hinder our ability to concentrate. The choices we make regarding our dietary intake can either provide the nourishment and strength necessary to achieve success or result in feelings of fatigue and depletion.

Watch that caffeine intake!
Upon awakening, individuals frequently proceed to the kitchen semi-consciously to procure their morning beverage. Please remember that approximately half of the caffeine content in a single serving of coffee or tea requires four to six hours to dissipate from the body. Prioritize commencing the day with water intake before initiating a cascade of neurotransmitter activity induced by caffeine consumption. While the cognitive benefits of caffeine intake include heightened alertness and vigour, the potential drawbacks encompass excessive stimulation of the nervous system, culminating in symptoms such as anxiety and elevated heart rate. If we are not ready to give up caffeine, consider reducing our intake and drinking one cup as slowly as possible. Even better, we could make that cup half-decaf.

Breakfast: The most important meal of the day
It’s not a good idea to skip breakfast. Feeling hungry in the morning indicates that our metabolism and detoxification systems work well. If we’re not hungry in the mornings, experts suggest having a lighter dinner earlier in the evening and exercising before breakfast to help build an appetite. We should prioritize consuming protein and healthy fats to boost energy and concentration. They make an ideal breakfast choice if we are not sensitive to eggs! Starting your day with a carb-heavy meal like cereal, pancakes, oatmeal or sweetened yoghurt can cause a spike in blood sugar levels.

Do not have your lunch while working
Regardless of our hectic schedules, it is imperative to refrain from eating while working. Establishing a designated time and area for lunch is essential. Consuming food at a slower pace aids digestion and contributes to a more enriching dining experience. Engage in a brief session of deep, calming breaths, clear our mind, and approach mealtime as a form of mini-meditation. Subsequently, upon resuming work, we will experience a revitalized state and heightened clarity.

A healthy dinner is essential
The final meal of the day is our personal time. It’s important to choose a place away from work to relax. A healthy dinner should include protein, vegetables, and perhaps something starchy like a potato, sweet potato, or rice to stimulate some insulin. Insulin helps the brain utilize L-tryptophan, which is beneficial for sleep, according to experts.

Relish nutritious and tasty food
In our current society, there exists a heightened awareness of health-related matters, and we are increasingly conscious of maintaining good health or seeking pertinent guidance. Over time, seemingly insignificant daily practices can lead to enduring modifications. It is commonplace to resort to food as a means of alleviating stress, alleviating monotony, coping with frustration and addressing a myriad of other emotions. When the time arrives for a meal, it is advisable to take heed of the nutritious potential presented on our plates and relish each delectable flavour.