Nutrition at the office
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The document discusses nutrition and its impact on workplace performance. It begins by noting that while food is seen as merely fuel, the foods we eat affect us more than realized. It then provides summaries on various topics related to nutrition: macronutrients, dietary fiber, water and its effects on the body and brain, how dehydration impacts cognition and mood, and the five stages of behavior change model. It also provides examples of healthy snacks for the office and tips for maintaining a healthy diet at work, such as choosing lunch in advance and making healthy options more accessible.
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Nutrition at the office
- 2. 2003 BSc. Hon. Sport Medicine (University of Glasgow) CEO Functional Training Network 1999
- 4. When we think about the factors that contribute to workplace performance, we rarely give much consideration to food. For those of us battling to stay on top of emails, meetings, and deadlines, food is simply fuel. But as it turns out, this analogy is misleading. The foods we eat affect us more than we realize.
- 5. When we think about the factors that contribute to workplace performance, we rarely give much consideration to food. For those of us battling to stay on top of emails, meetings, and deadlines, food is simply fuel. But as it turns out, this analogy is misleading. The foods we eat affect us more than we realize. www.functionaltraining.net Food for thoughts
- 8. www.functionaltraining.net Dietary fiber is the part of a plant your body can't fully digest or only to some extend. Unlike other plant components such as macronutrients (carbohydrates, protein, fats) and micronutrients (minerals, vitamins), fiber passes your intestines without being digested. Because they have little to no calories themselves, but a large volume, they dilute the calorie density of our diet. Apart from this, fiber also controls blood sugar levels, because it slows the absorption of sugar and it lowers bad cholesterol levels. Fibers
- 10. www.functionaltraining.net Water makes up over two thirds of the human body and it lubricates the joints and eyes, as well as aiding digestion, flushing out toxins and waste and keeps skin healthy. Symptoms of dehydration include feeling thirsty or lightheaded and having dark coloured, strong-smelling urine. Many studies have tried to establish a recommended daily intake of water but it varies on the individual and other factors like age, climate and physical activity. In general, a healthy water intake is around 1.2 to 2 litres per day (6 to 8 glasses) Water & the body
- 11. www.functionaltraining.net The brain is one of the most important organs in your body to keep fueled. It is approximately 85 percent water and brain function depends on having abundant access to water. When your brain is functioning on a full reserve of water, you will be able to think faster, be more focused, and experience greater clarity and creativity. Studies have shown that if you are only 1 percent dehydrated, you will likely have a 5 percent decrease in cognitive function. If your brain drops 2 percent in body water, you may suffer from fuzzy short-term memory, experience problems with focusing, and have trouble with math computations. Water & the brain
- 12. www.functionaltraining.net Dehydration affects cognition, concentration and the general ability to think clearly and control mood, a group of scientists have discovered. Researchers discovered that mild dehydration, particularly in young women, caused headaches, fatigue and difficulty concentrating. Dehydrated young men on the other hand, experienced difficulty in mental tasks, especially in areas of vigilance and memory, as well as anxiety and tension. Our thirst sensation doesn’t really appear until we are 1 or 2% dehydrated. By then dehydration is already setting in and starting to impact how our mind and body perform. Water & your mood
- 13. www.functionaltraining.net The 5 Stages of Change Model is a very useful framework that describes the series of stages we go through to change our lifestyle habits. The critical assumption that underpins this model is that behavioral changes do not happen in one step, but through a series of distinct, predicable stages. Just realizing the stage of change you’re in may be helpful for you to succeed. www.functionaltraining.net
- 14. www.functionaltraining.net People in this stage don’t want to make any change to their habits and don’t recognize that they have a problem. They may be pessimistic about their ability to make change, or even deny the negative effects of their existing lifestyle habits. They selectively filter information that helps confirm their decision not to exercise, or eat better. This stage is many times referred to as the “denial” stage. 1. “I don’t need to change” www.functionaltraining.net
- 15. www.functionaltraining.net 2. “Maybe I should make a change” www.functionaltraining.net During this stage, you are weighing the costs (i.e. effort, time, finances) and benefits of lifestyle modification. You are contemplating whether it’s something that will be worth it. People can remain in this stage for years without preparing to take action. PAIN vs. PLEASURE We tend to seek pleasure and avoid pain, so the more pleasure you can associate with making a change, the more likely you will take action and succeed.
- 16. Do one thing a day that ‘scares’ you: Start a conversation with a stranger Stay away from electronic gadgets for 24hrs Thank someone Ask for help Eat something you’ve never tasted before
- 17. www.functionaltraining.net Congratulations if you’re in this category! You may have just set up an appointment with a personal trainer, nutritionist, bought a recipe book, read some tips on the net...to prepare to take action 3.“How can I do it?” www.functionaltraining.net People in the preparation stage have decided to change their negative eating habits within one month.
- 18. www.functionaltraining.net A mix of almonds and dates is possibly the easiest snack you can stock at your desk. The combination is great— you get a little fat and protein from the nuts, and because of their sweet taste, dates help satisfy afternoon sugar cravings. Though nuts and dried fruit are nutritionally dense, they are also relatively high in calories, so be sure to measure out serving sizes for each. Two to three dates and 18 almonds maximum a day Office healthy snack #1: Dates & Almonds 3.Preparation:“HowcanIdoit?”
- 19. www.functionaltraining.net Oatmeal is more than just a healthy breakfast food. The power food is rich in vitamins, minerals, and lipids, which possess endless benefits for our health. Oatmeal is a carbohydrate and protein-rich source that provides calories and energy and cause a slow rise in glycemic levels. Due to the low glycaemic index, oatmeal delivers the right amount of energy for your brain in a smooth, controlled manner. Office healthy snack #2: OATMEAL 3.Preparation:“HowcanIdoit?”
- 20. www.functionaltraining.net Though fresh vegetables are more perishable than other snacks, they are probably the best foods to munch on throughout the day. Prefer 'beefy vegetables’ like broccoli, cauliflower, and carrots. Veggies like these will fill you up and are so low in calories that you don't need to focus on portion control. To boost protein and flavor, stash flavored hummus in your office's fridge. Office healthy snack #3: FRESH VEGETABLES 3.Preparation:“HowcanIdoit?”
- 21. The action stage is the process of changing your lifestyle, whether you are exercising more consistently, or eating healthier. Individuals in this stage are at the greatest risk of relapse, so it’s key to leverage any techniques you can to stay motivated: 4. “I am doing it!” www.functionaltraining.net 1) Write Down Specific Goals 2) Track your Progress 3) Build a Support Group
- 22. The action stage is the process of changing your lifestyle, whether you are exercising more consistently, or eating healthier. Individuals in this stage are at the greatest risk of relapse, so it’s key to leverage any techniques you can to stay motivated: 5. “It has become a habit” www.functionaltraining.net Mix it up Forget weight loss Reward yourself The majority of the studies agree that it takes at least 6 months of a new habit to reduce the chance of relapse.
- 24. www.functionaltraining.net Yes, you are busy and need to get things done, but eating lunch at your desk is a detriment to a healthy diet because you’re not paying attention to your food and are more likely to overeat and less likely to get up and move around. Having a healthy snack at the desk may help you overcome hunger, but then choose a healthy option. Don’t eat lunch at your desk. TAKEHOMETIP#1
- 25. www.functionaltraining.net Those baked goods and candy dishes that coworkers put out are so thoughtful, but they become our worst enemies when we’re trying to avoid sweets. Try blocking those temptations, visually — studies show the “out of sight, out of mind” strategy actually works. Just say “no.” TAKEHOMETIP#2
- 26. Make your eating decisions before you get hungry. If you’re going out to lunch, choose where you’re eating in the morning, not at 12:30 PM. If you’re ordering in, decide what you’re having after a mid-morning snack. Even better, prepare your lunch in advance. Not only will you make healthier choices but you'll save more money per meal by making your food at home. If possible try to prepare more meals at the time, so the only thing you have to do in the morning is to open up the fridge and bring your lunch to work. www.functionaltraining.net Choose your lunch in advanceTAKEHOMETIP#3
- 27. Instead of letting your glucose bottom out around lunch time, you’ll perform better by grazing throughout the day. Spikes and drops in blood sugar are both bad for productivity and bad for the brain. Smaller, more frequent meals maintain your glucose at a more consistent level than relying on a midday feast. www.functionaltraining.net Small meals, more frequentlyTAKEHOMETIP#4
- 28. Make healthy snacking easier to achieve than unhealthy snacking. Place a container of almonds and a selection of protein bars by your computer, near your line of vision. Bring a bag of fruit to the office on Mondays so that you have them available throughout the week. Ban vending machines and jelly jars from the office environment! www.functionaltraining.net Make it easier for youTAKEHOMETIP#5
- 29. Thank you for your attention! maxicardi.com - functionaltraining.be
Hinweis der Redaktion
- Three questions, three words as answers: Name One quality about yourself What do you expect about today? Fo large groups - please tell your neighbour what’s your relationship with physical activity AND if it’s not what you’d like it to be...what’s your excuse!
- The study was published in The Journal of Nutrition.
- While this model was originally developed in the 1970′s to better understand how smokers are able to give up their addiction to cigarettes, it has since been used to understand changing just about any type of behavior. For the purposes of this presentation, eating unhealthy foods, or not exercising are the habits we are trying to change.
- 1) Write Down Specific Goals You’ve probably heard that setting goals is important, but that’s not enough. Goals must be specific, quantifiable, and associated with a length of time. In addition, write down your goals on a sheet of paper and consider reading them aloud twice per day (morning and evening). Reading aloud your goals, known as autosuggestion, will help condition your subconscious mind to believe in your goals. Your outward actions (exercising and eating well) will reflect this desire and belief. 2) Write a Contract Sounds kind of crazy, but writing a contract (even with yourself) has been proven to help people stay motivated. In the contract, you can include the following: (1) Specific fitness goal (2) What you plan on doing to reach your fitness goals (how many times per week you will exercise etc.) (3) Address your barriers to exercise and eating well and how you plan on overcoming them (i.e. avoid the sugar cravings, or not use lack of time as an excuse to miss a workout) (4) Date at which you must reach your fitness goal (5) Your signature and the date you signed the contract. You can create a strong sense of accountability with the right contract, especially if you put some skin in the game (maybe even put some money on the line). There are tons of ways to help inspire you to make a commitment that you won’t break, so be creative! 3) Visualization Do you have a picture in your mind of how you want your body to look and feel? Let’s dig deeper. Try to answer the following questions about your visualization: What are you wearing? What are you doing? Who are you with? How exactly do you feel? What is your emotional state? What is it about the way you look/feel that is so appealing? Anything in particular? Now since you have a very clear and more detailed image of your visualization, whenever you are faced with a barrier to exercise or healthy eating, think of this visualization. Think about it often. 4) Find an Emotional Trigger Many times, there is one final trigger before we take action to workout and eat better. The emotional trigger can be a doctor telling us we have high cholesterol, or may become diabetic. Maybe when you went to slip on your favorite pair of pants, you felt like a sausage about to burst. Find your emotional trigger and use it to your advantage. For example, if you have that pair of pants that reminds you of your weight gain and how you don’t want to feel, keep it hanging from your closet in clear view. Every time you come home from work and are considering skipping a workout, those darn pants will be staring at you. 5) Track your Progress If you don’t track your progress, you will have no idea if you are on the path towards reaching your goals. Do not become distraught if you show no progress initially. Like a scientist in a lab, dispassionately assess the feedback (whether good or bad) and adjust your fitness program accordingly. Over time, seeing your weight go down, your energy levels increase, or any other positive change can be a huge motivator. 6) Build a Support Group Building a support group can be as easy as telling your close friends and family about your fitness goals and plans of action. Making changes to your lifestyle can be challenging, so developing a support group will help create positive energy around your efforts, which can come in handy when you need it most. Building support also provides a constant external reminder of the commitment you made to yourself. 7) Subscribe to a Fitness Newsletter/Blog Consistently receiving fitness related emails will constantly keep fitness on your mind, which may help with exercise adherence. There are thousands of fitness newsletters and blogs to choose from on the Internet. Functionaltraining.net may be a great choice for you but I’m slightly biased. I also think having me in your inbox every week can do wonders for your motivation!
- 1) Write Down Specific Goals You’ve probably heard that setting goals is important, but that’s not enough. Goals must be specific, quantifiable, and associated with a length of time. In addition, write down your goals on a sheet of paper and consider reading them aloud twice per day (morning and evening). Reading aloud your goals, known as autosuggestion, will help condition your subconscious mind to believe in your goals. Your outward actions (exercising and eating well) will reflect this desire and belief. 2) Write a Contract Sounds kind of crazy, but writing a contract (even with yourself) has been proven to help people stay motivated. In the contract, you can include the following: (1) Specific fitness goal (2) What you plan on doing to reach your fitness goals (how many times per week you will exercise etc.) (3) Address your barriers to exercise and eating well and how you plan on overcoming them (i.e. avoid the sugar cravings, or not use lack of time as an excuse to miss a workout) (4) Date at which you must reach your fitness goal (5) Your signature and the date you signed the contract. You can create a strong sense of accountability with the right contract, especially if you put some skin in the game (maybe even put some money on the line). There are tons of ways to help inspire you to make a commitment that you won’t break, so be creative! 3) Visualization Do you have a picture in your mind of how you want your body to look and feel? Let’s dig deeper. Try to answer the following questions about your visualization: What are you wearing? What are you doing? Who are you with? How exactly do you feel? What is your emotional state? What is it about the way you look/feel that is so appealing? Anything in particular? Now since you have a very clear and more detailed image of your visualization, whenever you are faced with a barrier to exercise or healthy eating, think of this visualization. Think about it often. 4) Find an Emotional Trigger Many times, there is one final trigger before we take action to workout and eat better. The emotional trigger can be a doctor telling us we have high cholesterol, or may become diabetic. Maybe when you went to slip on your favorite pair of pants, you felt like a sausage about to burst. Find your emotional trigger and use it to your advantage. For example, if you have that pair of pants that reminds you of your weight gain and how you don’t want to feel, keep it hanging from your closet in clear view. Every time you come home from work and are considering skipping a workout, those darn pants will be staring at you. 5) Track your Progress If you don’t track your progress, you will have no idea if you are on the path towards reaching your goals. Do not become distraught if you show no progress initially. Like a scientist in a lab, dispassionately assess the feedback (whether good or bad) and adjust your fitness program accordingly. Over time, seeing your weight go down, your energy levels increase, or any other positive change can be a huge motivator. 6) Build a Support Group Building a support group can be as easy as telling your close friends and family about your fitness goals and plans of action. Making changes to your lifestyle can be challenging, so developing a support group will help create positive energy around your efforts, which can come in handy when you need it most. Building support also provides a constant external reminder of the commitment you made to yourself. 7) Subscribe to a Fitness Newsletter/Blog Consistently receiving fitness related emails will constantly keep fitness on your mind, which may help with exercise adherence. There are thousands of fitness newsletters and blogs to choose from on the Internet. Functionaltraining.net may be a great choice for you but I’m slightly biased. I also think having me in your inbox every week can do wonders for your motivation!