Are you eating to thrive or survive at work?

tarting the day off the right way is key. If you have time to eat a sustaining breakfast at home, great! But if not, having something with you to keep you out of the biscuit tin at 11am is a massive help. When we make good food choices at the start of the day we are more likely to continue in the same vein. Once we’ve breakfasted on a couple of handfuls of chocolates the “sod it, I’m just trying to survive” mentality can set in for the rest of the day. 

Here are some portable breakfast recipe suggestions.

If you have made the effort to make a pack lunch don’t sabotage yourself by nibbling on it all morning.  Give your gastrointestinal tract a break by making clear distinctions between meal times.  This will improve your digestion and help you tune into your body’s hunger signals.  I discovered the joy of eating lunch at approximately lunch time once I started putting my pack lunch in the boot of my car during long days on the road!

Meal times can often go ary so having a nutritious boost to hand is super helpful. We all have different tastes so it’s worth experimenting to find your favourites. Celery sticks won’t cut it, unless you love celery! Mixed nuts, cucumber and hummus and dates with almond nut butter are mine but find your own.

It’s very easy to ‘forget’ to drink! Caffeinated tea and coffee doesn’t count as these will ultimately dehydrate us. Our bodies need water to function effectively, approximately two litres of water in fact (depending on size, activity levels and ambient temperature). Having a water bottle in sight and to hand is a great way of ensuring you take regular sips throughout the day. Make sure it has an easy drinking top to avoid faffing with lids as you are driving or trying to take a quick swig between clients. We often confuse hunger for thirst. So staying well hydrated helps prevent us from over-eating. And if you haven’t had time to eat or drink all day - drink some water first before diving into your first meal of the day.

This tip goes beyond daily practicalities.  It prompts you to consider a deeper connection with the food you eat.  Take a pause to ask yourself why you are about to eat to build awareness.  

For example, did you have that doughnut in the drug rep meeting because… 

1. You hadn’t eaten all day and needed something.
2. You had a difficult case on your mind and you needed to numb your thoughts.
3. You were angry about having to cover an extra night on call at short notice.

Through this awareness you can then uplevel your eating habits even further. 

If you answered 1, perhaps you might consider prioritising some time to prepare food to take to work.  If 2 or 3, could you think of a more positive way to process these emotions that doesn’t involve sugar?  Perhaps talking it through with a sympathetic colleague or taking a moment for some deep breaths and re-framing the situation.