1. Eating habits
Stodgy food that is rich in calories demands a heavy workload of the digestive tract. During that time, the required blood flow is therefore not available to a full extent for our brain and locomotory system. Consequently, symptoms of fatigue and slumps are often the case after a heavy and extensive lunch. For that reason, it is recommended to eat several small meals in the form of wholemeal products, cut fruits or vegetables etc. over the course of the day. These snacks – if prepared palatably – help going through the day energetically without being stodgy. At lunchtime, a bowl of soup or some salad in the canteen can be enjoyed in addition. Proper hydration (approx. two litres a day) is equally important: mineral water and unsweetened tea are especially well-suited.
2. Exercise
Use every possibility to get moving – you can keep yourself fit without a fitness centre. Use stairs instead of lifts or escalators, walk around the block at lunchtime, go and see the colleague at the end of the aisle instead of phoning him, walk the final two tram stations on your way home – all these suggestions are small units of exercise that cost little time but that do your circulation and your joints good.
Take your time
A vital point is to take your time for the food itself. For this purpose, you should change the place; for example, go to the common room. The danger of wolfing down the food while checking your e-mails without even noticing is large. You owe yourself that small pause: at least, close your eyes for half an hour and let your mind have some rest. Afterwards, you can go on with work with fresh vigor.
Snack your self healthy
Diet coach Reinhard-Karl Üblacker has a rule of thumb: do not make the helpings bigger than your own fist, because more would not even fit into the stomach. In that way, you can never eat too much, but in any case enough to be full. You should not even think of fast food and sweets – and if it happens anyway, you should compensate for that “slip” by dropping a meal or by keeping to absolute low-fat food.
Culinary schedule for everyday office life:
· Breakfast for a good start: brown bread with some spread, cereals
· Small snacks in between for avoiding slumps and ravenousness: dairy products, fresh fruit
· Wholefood for lunch: low-fat menu, vegetables, salad as a side dish, fruits or yoghurt as a dessert
· Light diet for dinner that is easily digestible: a small meal at will – hot or cold.
Shopping list for everday office life:
· Fresh ingredient for quick meals
· Fruits for in between as a small snack
· Water or mineral water / unsweetened tea
