Work-‘Food’ Balance

with our guide to help you make better food choices, you will have more energy, better productivity and lesser sickness. read on to know more

Let’s face it. Somewhere between the endless meetings, unanswered emails and long to-do lists, you’ve forgotten to take time out to take care of yourself. If you spend your days skipping meals or grabbing a quick bite just to fill you up, drinking lots of coffee through the day or snacking on anything sugary to keep energy levels up, it’s time to make a change. Not only could your work be suffering because of your bad habits, but your body and mind may be too. Thinking you have to overhaul your entire schedule to do this? These simple tips will have you on your way in no time.

SLIPS, TRIPS & FALLS If you’re already in the habit of cooking for yourself, and even if you’re not, now’s the time to change that. Cooking doesn’t mean setting up a 5-course meal. Keep things simple. Carve some time out during the weekends and pick 5-6 easy recipes to keep you going through the week. Try chunky sandwiches or stews by adding fresh veggies and fragrant sauces and spices. Go traditional with wholesome pulaos, trading the rice for healthier oats or millets and dropping in some flavourful veggies and meat. To keep things light, chop up a salad with fruits or veggies, or put together

a meal smoothie with oats, fruits, nuts and milk. Make a list and shop according to your meal plan; chop up what you need and store in the fridge so that cooking isn’t such a chore. Don’t be scared of leftovers. You can spice them up with some salad on the side or an easy stir-fry.

Pick Right, Eat Right If you can’t cook or just don’t have the time, choose lighter and healthier options in your office canteen or when you order from the nearby restaurants. Pick curries that have added veggies instead of going only for the meat. Swap the processed flour-filled naans and white bread with whole-wheat rotis or whole-grain bread. Go easy on the rice or bread and eat more veggies and protein to avoid that post-lunch siesta haze. Take a big helping of salad because your body needs those vitamin-rich greens. If your sweet cravings are at an all-time high after lunch, instead of reaching for the dessert, pick a fruit (or a few!).

Time It Right Sometimes it’s easy to skip lunch because of that never-ending to-do list at work. But eating at the right times is as important as eating the right foods. Start your day off with a healthy breakfast. That doesn’t mean eating a slice of buttered bread on the bus. Aim to eat your lunch before 2 pm, leaving a few hours’ gap between your meals. Save your snacks for after 4 pm, when you’re

Water Your Body Your body is 60-70% water, so it shouldn’t come as a surprise that you need to drink lots of it. But the busier you get through the day, the easier it becomes to forget to drink enough. Eliminate or minimise the number of teas/coffees or fizzy drinks you sip on and go straight for pure, natural water. If you don’t like the taste, add a dash of lemon and mint leaves for flavour. Good hydration is linked to increased energy, detoxing the liver, glowing skin, better mood and weight loss. It also helps prevent cramps and joint pains. So follow the 8x8 rule and drink 8 ounces (that’s about 250ml) of water eight times a day. The more water you drink, the better it is for you. So if it’s a hot day or if you’re exercising, make sure to drink extra. Adding in waterrich fruits such as oranges, watermelons, pineapples, lemons and coconuts is a delicious, vitamin-packed, super-hydrating bonus!

Detox and Cleanse

Summer is a great time to start. It’s not too cold to get out of bed so you can wake up early and enjoy the fresh air. You sweat more and burn more calories, so stretch and strengthen your body to get the blood flowing. Make a routine for yourself and do what you can each day to eat well. Cleanse your body by cutting down on sugar, meat and dairy. Include more whole foods in your diet. Drink enough water, sleep well and manage stress levels.

hungry again or when your energy is low. At dinnertime, your meal should be the lightest and spaced at least 2 hours before you get to bed. This gives your body enough time to digest your food, making for better sleep. Eating at the right times will save you from bloating, avoid digestive problems and may even help lose that winter weight.

Stash Some Snacks You know that feeling when it’s almost the end of the day and you just need that final push? A little boost of energy goes a long way and you’re probably already thinking about those biscuits with chai, samosas or chaats. They’re filled with processed sugar or mostly deep-fried. Swap these with a medley of healthier snacks. Think roasted nuts, fruit salads, flavoured yoghurt, protein bars or even veggie sticks with a creamy dip. For sweet cravings, try a simple fruit ice-cream recipe by freezing blended chunks of fruit and adding nuts and honey, or simply get a bar of dark chocolate instead of the milky variety. Stash a few of these at your work desk.

Mindful Eating At some point, you’ve probably eaten at your desk while trying to meet a deadline or while you’re on an important phone call. Make a habit of getting away from your desk and following the simple 5 S’s: sit, slow down, savour, simplify and smile. It’s easier than it sounds. Just put away your phone, chew slowly and pay attention to the food you’re eating. If you’re not hungry, don’t force yourself to eat just because it is lunch time or because everyone else is eating. Listen to your body. Not only will you enjoy all the complex tastes and textures your food has, but you will also relish your meal more and will feel fuller longer.

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