Connect with us

Healthy Eating

To prevent brain fog at work, watch what and how you eat

Published

on

I am a nutrition psychiatrist and for me the phrase “you are what you eat” takes on a whole new meaning. As I wrote in Fast Company, what we eat indelibly affects our cognitive performance and work efficiency. But I encourage everyone to take nutritional mindfulness one step further and examine how we eat.

The concept of mindfulness, or non-judgmental awareness, fits seamlessly into one of my pillars of nutritional psychiatry: body intelligence – a body-conscious version of IQ. When we take a moment while eating our daily meals to listen to our body and mind , we can develop a keen awareness of the elements of our diet that will benefit us most. This enables us to consciously choose the foods that best enable our focus, alertness and productivity while consuming delicious, brain-healthy nutrients.

The following nutritional tips can help you harness the many brain-boosting benefits of food to maximize productivity in the workplace.

Eat to beat and prevent brain fog

Common post-meal triggers for brain fog are consumption of foods high in simple carbohydrates (think of processed and refined foods that cause blood sugar drops), high caffeine intake, and unknown allergies or undiagnosed digestive disorders. Brain fog and uncomfortable gastrointestinal (GI) symptoms after a meal containing gluten can be signs of celiac disease, a condition in which the immune system causes an attack on the digestive tract due to gluten. Even in people without celiac disease, non-celiac gluten sensitivity can cause problems, especially if you have a foggy mind, headache, or body ache after consuming gluten. Other gastrointestinal problems, such as undiagnosed bacterial overgrowth of the small intestine (SIBO), ulcerative colitis, or Crohn’s disease, can also be responsible for these symptoms.

Avoiding these triggers can bring immense relief. Consider adjusting meal composition by cutting down on simple carbohydrates and consuming more foods rich in protein and fiber to optimize the nutrients that keep blood sugar levels stable. Both protein and fiber are known to improve glycemic control. And since our gut microbes live on fiber, a high-fiber meal means extra love for your stomach. Think about adding vegetables, berries, beans, nuts, seeds, legumes, lentils, and healthy whole grains with lower glycemic values ​​to your diet. You can only get fiber from plant sources and not from seafood, poultry, dairy products, or meat.

I believe in “adding the good” because as soon as we feel an improvement, we also begin to let go of habits that are not serving us. Maximizing whole, nutritious foods and reducing your intake of highly processed foods is an important element of eating to increasing productivity and defeating the brain fog. Avoiding inflammatory foods can actually lead to better energy after eating; Research shows that blocking markers of inflammation helps reduce post-meal fatigue. And the benefits of consuming a variety of phytonutrient-rich fruits and vegetables are limitless. One of the pillars I share is the 80/20 rule, which allows for some flexibility in nutritional discipline. Focus 80 percent on whole, real foods high in fiber, healthy fats, and high-quality, clean protein from good sources. The remaining 20 percent leave room for maneuver to take life as it comes. We all need dietary space for some food freedom in order to bring about the most sustainable lifestyle changes that actually endure.

Mindful eating also improves concentration

With all the fuss about mindfulness, it should come as no surprise that practicing mindfulness is also beneficial for executive function and productivity. But mindfulness goes beyond traditional meditation: it is really a shift in our approach to all things that is rooted in non-judgmental perception of the present moment. Preparing food, as well as eating it, is indeed a mindfulness practice in its own right. It actually serves a dual purpose in this way in that it nourishes the body in the immediate sense and at the same time strengthens our mental strength through the practice of mindfulness. I recently worked with Headspace on meditations that revolved around mindful eating.

Meal planning maximizes time through the work week

Productivity needs planning. It also takes a lot of self-confidence. Sugary snacks and caffeinated drinks seem like the only things that seem to boost your energy through the day, but remember that whatever goes up has to come back down too. Prioritizing sleep and reducing stress can help you regain that vital energy and stop relying on those less healthy options. And to support your body’s vitality, planning nutrient-rich, easy-to-prepare meals for the week saves time and ensures nutritious meals are prepared in real time.

Self-care, especially through our food, which helps us maximize our productivity.

Start the day right: If you enjoy writing, consider affirmations or gratitude to start your day. If you enjoy moving around, think about a refreshing sequence of sun salutations. Or, if you want to sip in peace, think of steaming coffee, green tea, or a nourishing cup of golden milk.

If you tend to wake up with a lump in your stomach, consider doing mindfulness exercise or fast running, jogging, or a treadmill session to relieve that tension and release some endorphins. A prayer, meditation, or mindfulness exercise are also some good ideas

Stay hydrated and drink some citrus or berry-flavored water throughout the day. This is a great source of moisture along with powerful antioxidants from the fruit.

Get up and move around: some ideas include walking during your scheduled breaks, doing stretches, spending some time in the sun to get your vitamin D boosted, or taking a yoga break or a quick workout.

Practicing breath work is also an effective, science-based way to relieve anxiety and feel more productive.

Sleep hygiene is also crucial for a productive head start. Eat early for dinner so your food can be digested before bed. Avoid shopping at night and standing under bright artificial lights that will keep you activated instead of preparing you for rest, and turn off your devices at least 30 minutes before bed to prepare for sleep.

Eating healthier diets for the brain goes hand in hand with constant practice of mindfulness. While research has shown that both independently increase productivity in the workplace, sharing the strengths of both offers immense potential for achieving our best at home, school, and work.

Dr. Naidoo will host a workshop on the relationship between food and mood on September 27th, the Fast Company Innovation Festival. To learn more about the event and to purchase tickets, please visit the festival website.

Continue Reading
Click to comment

Leave a Reply

Your email address will not be published. Required fields are marked *

Healthy Eating

Shoppers Are Delighted Over 7 Costco Items They “Didn’t Know” Existed

Published

on

That feeling, when you visit Costco for a small handful of grocery basics and a product you haven’t even looked for, just pops in your eye. Little did you know this brand you love made this! Or wait – how had you never noticed this meal before? This weekend, Costco members from across the country are touting new discoveries on social media that many say will likely become a staple of their grocery orders. Have you tried these Costco gemstones?

Read on to see which Costco products sparked curiosity and conversation at the end of the week. Even if you’re working on your weekend grocery list, don’t miss out on saying Costco members these are the best frozen meals out there.

Earlier this week u / 305golf announced to the Costco subreddit, “Lotus Biscoff Ice Cream.

If you’ve flown Delta, you may know these cookies that the brand says are still baked entirely at their facility in Belgium, just as they have been since 1932. Many fans of Lotus Biscoff love these toasted, sweet little biscuits made in Coffee are dipped. But ice cream parlors? We are fascinated too.

Sign up for the Eat This, Not That! Newsletter for current and trendy food news that is delivered daily.

Courtesy Burpy

On Friday u / shiant shared a trunk shot with the words: “My Costco haul today.”

That grocery order got people talking – and one of the most talked-about items was the Costco Meatloaf and Mashed Potatoes. U / Donkeyman Picklebutt asked, “How’s the meatloaf? I’ve tried to get it in the past.”

After a number of comments, the general consensus among these members is that this meatloaf is filling and filling, and that the mashed potatoes are actually real and not flakes.

RELATED: 13 Best Healthy Meatloaf Recipes For Weight Loss

U / shiant’s inclusion of Kirkland Signature Broccoli Cheddar Soup in the post also sparked discussion of Costco soups, with u / ChaserNeverRests commenting, “Oooh, I didn’t see that on my last visit. I hope we get it soon! “

Soup is this season – check out 23 cozy soup recipes that are perfect for weight loss this fall

Hot Pockets Sausage Egg Cheese Croissant Crust

u / TRX808 said, “I need a box of these hot pocket breakfast bags. I’ve never seen them in the local warehouses.”

U / discodawg02 announced on Friday that they have just joined the Costco subreddit. “Was wondering if anyone else has put together a large collection of these cool little tiramisu glasses?”

With 159 comments at the time of posting and counting, it is clear that many members are fans of these Italian sweet treats.

RELATED: Giada De Laurentiis just released the easiest fall appetizer

Earlier this week u / RiverRooted announced, “Pumpkin Spice Loaf spotted in the wild. Delicious.”

U / PM_MeYourAvocados cited nutrition facts indicating that 1/10 of this pumpkin bread weighs 420 calories, 21 grams of fat, and 35 grams of sugar.

Sounds hard, but using pumpkin in healthier ways can be amazing to you. If you’re craving the whole pumpkin right now, check out an important effect of eating pumpkin, says nutritionist.

Yes, amazing, but don’t get too excited. We need to precede this by stating that u / zebedeeAU called this a “New Offer in an Aussie Costco Food Court”.

But as some commentators noted, it’s definitely interesting to see what the Costco Food Court has to offer in other parts of the world. For some of the latest information on Costco Food Courts near your home, check out the Most Unhealthy Costco Food Court Orders, Say Dietitians.

For more information on Costco and grocery stores, please visit:

Editor’s Note: Some images have been used to depict the mentioned products and technical choices in user comments have been retained in order to preserve the original quote.

Continue Reading

Healthy Eating

How to use carobs in your diet

Published

on

Carob is a very nutritious fruit that grows all over the Algarve with many health benefits – suitable for vegans, nut intolerants, among others.

If you’ve been to the Algarve before and been paying attention, you’ve likely seen carob trees in your neighborhood and carob trees fallen to the ground. After reading this article, the next time you see them on the ground, you will be looking at these fruits from a different perspective.

Cheryl Smith, a passionate cook who uses local ingredients to create great, healthy, natural vegetarian food, explained: The Portuguese news what are the main health benefits of this abundant fruit in the Algarve.

In the 1990s in South Africa, she began participating in many live demos at local health facilities and quickly fell in love with plant-based foods, raw foods and healthy eating.

“I learned about carob because some of the recipes presented live included the end product, carob, such as the carob flour and carob pieces. The carob chunks were large, irregular chunks of carob (looks like chocolate chunks) that were sold by weight that I didn’t see for sale in the Algarve, even though I saw carob seeds, ”said Cheryl Smith.

Nine health benefits

  • Carob is a source of B complex vitamins and contains B1, B2 and B3;
  • Is high in calcium for healthy bones and teeth;
  • Contains Vitamin A for Healthy Eyesight;
  • Is rich in antioxidants that can greatly reduce the risk of many types of diseases;
  • It is a way to include more fiber in your diet because it is high in insoluble fiber;
  • It’s caffeine-free, making it an ideal drink before bed;
  • Carob is Gluten-Free – “If you want to make gluten-free carob, use carob flour mixed with almond flour,” suggests Cheryl.
  • And is lower in sugar and fat than some chocolates, which makes them a good choice if you have diabetes.
  • Helps boost your immune system.

Cooking with carob

If you find all of this interesting and want to take advantage of all of these benefits, you may be wondering how to include it in your diet. Cheryl gives you some pointers.

“Carob is perfect at any time of day: First thing in the morning you can serve carob crumpets for breakfast, eat an oat and carob biscuit for your morning snack, enjoy carob and banana bread with tea, prepare a carob sandwich with brie, fig jam and celery , prepare a delicious vegan carob mousse for dessert after dinner or enjoy a carob night drink made with almond milk and cinnamon the last thing in the evening.

In her opinion, carob is “naturally sweet so you don’t need to add sugar or other sweeteners to use it in your favorite recipes.

In addition, “Carob powder can be substituted one for one with cocoa powder in recipes, but if you want to be careful, try swapping the halves first to get a taste of its unique taste. If you want a more intense carob flavor, increase your amount of carob, ”she said.

Workshop with figs on the Funcho

To celebrate the end of the carob harvesting season, which runs between July and the end of August each year, Cheryl hosted a workshop at Figs on the Funcho where she shared her ideas on how to introduce carob into people’s diets in a delicious way can .

For example, she showed the guests “how to make a healthy carob smoothie and add a handful of my favorite leafy vegetable, spinach, to the smoothie drink”.

On her property, Figs on the Funcho, Cheryl has carob trees that she hasn’t been able to harvest because she was gone during harvest time; However, she hopes to collect her carob pods next year.

If you’d like to learn more about carob cooking, contact Cheryl via email cheryl@figsonthefuncho.com for the next Carob Cooking Workshop.

Facebook https://www.facebook.com/figsonthefuncho

Instagram https://www.instagram.com/figsonthefuncho/

Website https://figsonthefuncho.com

Continue Reading

Healthy Eating

41 Healthy Air Fryer Recipes That Are So Easy To Make

Published

on

Thanks to your hot air fryer, these dishes taste absolutely delicious.

If you want a balanced, nutritious diet, investing in a hot air fryer is a good place to start. This handy device makes it easier (and tastier) than ever to prepare delicious dishes that really taste amazing. Here are some inspirations to get you started.

Sandhy Ahariharan / Via sandhyahariharan.co.uk

Try serving this cauliflower steak as a filling main course on meatless Monday. It tastes fantastic with your favorite cereal or Israeli salad, served with hummus or tzatziki.

Recipe: Cauliflower steaks from the air fryer

Nutrition in the Kitchen / Via Nutritioninthekitch.com

In a sweet, savory and savory mixture of rice wine vinegar, honey, soy sauce, lime and garlic, these tofu bites taste great in stir-fries, over rice or simply dipped in your favorite spice.

Recipe: crispy tofu from the hot air fryer

Crews House / Via casadecrews.com

These pork chops are marinated in avocado oil, Dijon mustard, thyme, salt and pepper for just an hour or even overnight. In the hot air fryer, they become wonderfully crispy on the outside and remain super tender on the inside.

Recipe: Dijon Pork Chops Air Fryer

JZ eats / Via jz-eats.com

Steak in the air fryer? You bet. You can achieve a tender, perfectly cooked fillet without turning on your oven or stove.

Recipe: hot air fryer Filet Mignon

Keep the peas / Via keepthepeas.com

Save time for your dinner by frying spaghetti squash right in the air fryer. It takes about 30 minutes and is easy to crush with a fork. Throw it in your favorite pasta sauce and serve with olive oil, salt, pepper, and fresh herbs.

Recipe: air fryer spaghetti squash with fresh herbs

Food52 / Via food52.com

Air-fried with butter, lemon juice, garlic, paprika flakes and broth, this is the easiest shrimp scampi ever. Serve with pasta, orzo, rice, or your favorite cereal.

Recipe: air fryer shrimp scampi

Dash from Mandi / Via dashofmandi.com

Japanese sweet potatoes are more starchy and sweeter than the average sweet potato. Seasoned with salt, pepper, ground mustard and garlic powder, these are a delicious side dish that you will make time and time again.

and recipe: Air fryer Japanese sweet potato wedges

JZ eats / Via jz-eats.com

This recipe calls for ground chicken, but you can try it with turkey, beef, pork, or even salmon. They are ready to eat after about 10 minutes in the air fryer. Try mixing them with pasta and your favorite sauce.

Recipe: Air Fryer Chicken Meatballs

Wanderlust and Wellness / Via wanderlustandwellness.org

Turn canned tuna into a filling dinner with the help of eggs, breadcrumbs, a handful of spices, and most importantly, your hot air fryer.

Recipe: tuna cake from the air fryer

Thin Taste / Via skinnytaste.com

Whip up healthy homemade falafel made from chickpeas, flour, onions, herbs and spices … no deep-frying required.

Recipe: Falafel hot air fryer

Sweet C Designs / Via sweetcsdesigns.com

Shishitos on the stove are delicious, but all that oil splash is agony. Try them on the air fryer for an easy-to-clean side dish. Then sprinkle them with sesame oil and sea salt.

Recipe: Air Fryer Shishito Peppers

Healthier Steps / Via healthiersteps.com

Breakfast, lunch or dinner, there is no wrong time of day for baked sweet potatoes. Top it off with maple syrup, tahini, peanut butter, or avocado for a filling meal that won’t break the bank.

Recipe: Air Fryer Baked Sweet Potato

Let the baking begin / Via letthebakingbegin.com

Winner, winner, steak dinner. Start with whatever meat you have on hand and dice it so that it cooks in the air fryer in no time.

Recipe: Air Fryer Steak Tips

Table For Two Blog / Via tablefortwoblog.com

Thanks to a simple marinade of olive oil, lime, coriander, and spices, this shrimp is possibly the fastest, tastiest, and easiest dinner ever. I love serving it over a bowl of rice with some Tex-Mex toppings like guacamole, pico de gallo, black beans, or corn.

Recipe: Air fryer Spicy coriander, lime and prawns

Pinch Me Good / Via pinchmegood.com

Sliced ​​eggplants are lightly dredged in beaten eggs and breadcrumbs and then air fried until golden brown and crispy. As soon as the eggplant is almost ready, top it with marinara and cheese and let it melt.

Recipe: Air Fryer Healthy Eggplant Parmesan

Sweet peas and saffron / Via sweetpeasandsaffron.com

You only need three ingredients for this side dish: mushrooms, soy sauce and sesame oil. Take it to the next level by using a mixture of different mushrooms like maitakes, baby bellas, and shiitakes.

Recipe: Sesame Air Fryer Mushrooms

Walk into the kitchen / Via runningtothekitchen.com

This seafood dinner tastes and looks totally chic, but you will be shocked how easy it really is.

Recipe: Air Fryer Cod

Ccruff and Steph / Via scruffandsteph.com

Turns out you can make this Chinese classic, barbecue pork (aka Char Siu) right in your own kitchen. The marinade is the most important part. Then your air fryer does the rest of the work.

Recipe: Air Fryer Chinese BBQ Pork

Delicious

Get the best delicious recipes in your inbox! Sign up for the Tasty newsletter today!

Continue Reading
Advertisement

Trending