Tag Archives: alert

Try These Snacks to Keep You Focused

snacks_to_keep_focus_webAt some point during the day, nearly everyone has a hard time focusing. If you’re faced with distractions, didn’t get enough sleep, or just keep zoning out, you may need a little help staying focused on your work. Thankfully, there’s an easy way to increase your ability to focus, and all it takes is a little snack. In fact, when it comes to increasing your alertness, there are several foods you can eat to feel the difference.

Tea
If you’re not a coffee drinker, consider adding green tea to your morning routine. Green tea contains L-theanine, an amino acid that increases alpha brain waves. These brain waves are similar to the ones that happen when you spend time meditating, so your body responds by becoming more relaxed and calm. In turn, you are more focused. For a tea with more flavor, go for peppermint tea. Studies have found that the smell of peppermint can perk up your brain by reducing anxiety and fatigue. Try sipping on these brews in the afternoon if you’re trying to avoid the higher caffeine content of coffee.

Coffee and Spices
Of course, coffee is another option for increasing your alertness. The drink is famous for its ability to perk you up and help you focus and has also been linked to other health benefits. If you don’t mind the caffeine jolt, go for a cup of coffee when you find yourself in a slump. And for an extra boost, add a few sprinkles of cinnamon to your coffee. A recent study found that the smell of cinnamon can make you feel more alert and decrease frustration.

Dark Chocolate
There’s good news for chocolate lovers! Dark chocolate has been shown to boost blood flow to the brain and stimulate the release of feel-good chemicals called neurotransmitters. That means dark chocolate may increase your alertness while simultaneously putting you in a good mood. Better yet, as little as one-third of an ounce of chocolate may help protect against age-related memory loss.

Leafy Greens
A recent study found that people who ate two or more daily servings of vegetables, especially leafy greens, had an increase in mental performance and focus that matched people five years their junior. This boost in alertness is just another reason to go for that salad at lunch.

Fresh Berries
Studies show that eating berries can boost your concentration and memory up to five hours after consumption. The antioxidants in berries increase blood flow to the brain, which in turn, makes mental tasks easier. In addition to a boost in alertness, the health benefits of berries also include a reduced risk of Alzheimer’s, so try adding darkly-pigmented fruits like blueberries to your oatmeal or snack on them in the afternoon.

Water
We all know the health benefits of drinking lots of water. But, did you know that going for a glass of water can help you regain your focus? Studies show that dehydration can negatively affect your memory and brain function, so it’s important to stay hydrated. Adding a few drops of lemon to your water can improve your mental performance even more.

Avocado
Try incorporating avocado into your meals or snacks to help clear a foggy brain. Avocados contain monounsaturated fats that support nerves in the brain and increase mental alertness. Add the healthy food to your burger at lunch, or snack on chips and guacamole when you’re feeling less alert.

Remember to get off to the right start with a healthy breakfast every day. Try eating whole grains, oatmeal, high-protein eggs, or fruit and nut mixes to help you stay focused all morning.

How do you keep your focus on the job? Share with us in the comments section below!

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Lunch Foods to Keep you Energized at Work

Lunchenergy_Jan_2012_webWe’ve all been there – 2:30 p.m. rolls around and our eyelids feel like they weigh 50 pounds. We start yawning, then stretch and squirm at our work station to stay awake. The mid-day food drain can impact your productivity at work and can be frowned upon by co-workers if you’re constantly yawning at meetings.

It’s time to ditch the drowsy and embrace the energy at work. By changing a few habits during your lunch break, you can find the energy you need to last the day and work stronger than ever. Here are some fun food ideas to help you stay awake and avoid the urge to take a nap at your desk.

Why Am I So Sleepy?
After eating, your body is diverting blood flow for the digestive process. While this blood flow can energize you, the heavier, fattier foods cause sluggishness. Eating sugary foods greatly increases blood sugar levels, causing the pancreas to release insulin. This causes the body to change the insulin into several enzymes until it finally gets into the brain and is converted into serotonin, a neurotransmitter that makes you feel sleepy.

Like a Checkbook, Keep it Balanced
One of the best ways to keep yourself fueled throughout the day is to make sure your lunch is complete with carbohydrates and low-fat protein. The good kind of carbs come from fiber in foods like fruits and vegetables, nuts, beans, and whole grains.

One of the best ways to combine these foods is with the classic sandwich. You can combine whole-grain breads, wraps, or pitas with high protein foods like lean meats, such as turkey, chicken, tuna, cheese, or eggs. You can complete it with assorted greens, sprouts, onions, tomatoes, or cucumbers to help give you some extra long-lasting carbs to keep you energized.

Eating sandwiches every day may get boring and you might get back in the habit of eating out. To add some variety to your lunch, consider bringing leftovers from previous dinners. They are a great food to bring because you can control the calories and portions to ensure it will be healthy yet filling. It wouldn’t be hard to cook a little extra at nights and bring your black bean casserole, soup, or chili to work throughout the week.

Less is More
Many starchy and carb-loaded foods take time to expand in your stomach to tell your body that it’s full, which causes you to still feel hungry after eating. Big meals take more effort to digest, which works your body harder and results in less oxygen and nutrition reaching your brain.

Another way to keep your energy level up during work is to spread your meals into smaller portions throughout the day instead of a big meal at lunch. Eating frequent, healthy snacks will keep your metabolism going and help you feel energized. Foods like fruits provide long-lasting carbs full, leaving you feeling energetic hours after consumption. Eating fiber in granola and oatmeal can also help keep you from feeling hungry and give you a vigorous boost as the day continues.

You don’t have to struggle keeping tempo with your after-lunch work schedule. If you eat healthier, smaller portions, you can maintain a high level of energy while feeling full and content all day. What are some foods you like to eat at lunch that keep you going all day?