Okay, so there's no such thing as the “Productivity Diet”, but there's no denying that diet plays a big part in your day-to-day output. The way I see it, productivity is the result of lots of little habits contributing to increased energy, focus and better time management. Making sure you consume a healthy diet is just one of the bricks in a wall of productivity (You like that metaphor? Made it myself). I've invited my other half to talk about how a healthy diet contributes to increased productivity in your day-to-day routine and what you can do to improve your diet. Not only does a healthy diet improve your productiveness, but it contributes to your general well-being, mood and is extremely important for a better quality of life.
– Enter Hayley
I am a firm believer that nourishing your body with whole foods ensures that you perform at full capacity; both physically and mentally. The key to maintaining your productivity and energy levels throughout the day is to eat healthy meals that provide a quality source of fuel. I’m going to discuss how diet affects your productivity and outline some techniques you can use each morning to set yourself up for a more productive day.
HOW DIET AFFECTS YOUR PRODUCTIVITY
Food has such a huge impact on the way you function throughout the day. Many of us are familiar with those late morning periods of hunger; when it’s hard to focus and your attention span is weakening. Or after a big lunch, when you get back to your desk and all you want to do is curl up and take a long nap. These dips and troughs in your energy levels are a sure sign that you're not putting quality fuel in the tank and it's definitely not productive.
I believe the best way to ensure that you have a productive day is to eat a healthy, well balanced breakfast. Eating breakfast gives your body the kick start it needs to work effectively and efficiently all day long. A quality breakfast jolts your brain awake, allowing it to function and process at full speed. Most of the food that we consume during the day is turned into glucose which then fuels the body. Peaks and troughs in your glucose levels cause you’re mind to drift off in the late morning or mid-afternoon. The secret for increased productivity is to find a source of fuel that releases energy consistently throughout the day rather than a source that peaks and troughs.
The first step to regulating your glucose levels is to eat a nutrient dense breakfast. Dr Libby Weaver says: “Without breakfast, our blood glucose tends to fall which can leave us gritty and fatigued, and experiencing a lousy frame of mind and mood to begin a brand new day”. It’s not enough to eat any old food. You have to eat the right kind of food. For example, eating a chocolate chip muffin for breakfast will create a spike in your glucose levels. You may feel more alert and focussed but this will be short-lived as your energy levels drop-off fast. As you fall into a post-sugar and post-carb trough you'll become more distracted and your focus will go out the window. I hope you can now see how your energy levels directly influence the quality of your work. If you're constantly sluggish and tired like this, you may only be working at 50% of your potential output, doubling the amount of time it takes to do things, which is incredibly unproductive.
WHAT YOU CAN DO ABOUT IT
Starting your day with a quality breakfast is one of the best things you can do to sustain your energy levels throughout the day. It's important to get a few key nutrients each morning and smoothies can be an ideal source of these essentials. How about mixing up a green smoothie with the following ingredients:
- Dark Leafy Greens (e.g. spinach or kale) – Getting some greens into your breakfast can be tricky, but these ingredients are ideal for your smoothies. Dark leafy greens contain essential nutrients that support your digestive system and strength. Remember, digestion is key; the better your body can digest and process food, the sooner it can use it for energy.
- Chia Seeds – Chain seeds are an excellent source of protein and fibre. These tiny seeds expand in liquid and help you to feel fuller faster. No more reaching for sugary snacks one hour after breakfast.
- Avocado – Avocado is an excellent source of healthy fat. We've typically looked down on fats for many years, but fat is actually a fantastic source of quality energy. Dr. Libby explains that Fats are literally the most concentrated source of energy for humans. Imagine your body is a fire. Would you fuel your fire with fast burning kindling (sugar and carbs), or a nice slow burning log (fat).
- Blueberries – Known for being rich in antioxidants, blueberries are more than just a tasty berry. Blueberries contain essential nutrients for brain development and function. Perfect for increasing the effectiveness of your work.
- Coconut Water – Drinking coconut water is an excellent way of hydrating the body. Staying hydrated is fundamental for maximising brain function.
- Banana – Bananas are an excellent source of potassium and energy, full of natural sugars, not the nasty artificial or refined kind.
- Wholegrain oats – Oats are a complex carbohydrate that releases energy slowly throughout the day. Perfect for sustaining your energy into the afternoon.
Consuming a well-balance meal like a smoothie helps you to maintain your glucose levels throughout the morning. Your energy levels will remaining steady throughout the day, instead of peaking and troughing. Here are a few other ideas for a well-balanced breakfast:
- Wholegrain oats, pumpkin seeds, chia seeds, blueberries, almond milk (try quinoa porridge for a change!).
- 2 egg omelette cooked in coconut oil with spinach, mushrooms and avocado.
- Scrambled eggs with kale and onion and a slice of 5 grain toast with avocado and tomato.
- Chia seed pudding with almond milk, cashews, pumpkin seeds, cacao and maple syrup for a sweet breakfast treat.
ACTION STEPS:
- Start your day with a well-balanced, nutrient dense breakfast.
- Try different meals or combinations of ingredients until you figure out what works for you. Try and make sure you have some healthy fats, protein and complex carbohydrates.
- As an added bonus try and get some vegetables in to your breakfast.
- Eat foods that encourage brain functionality and development. Nuts, seeds, fish, dark chocolate, dark leafy greens, avocado, whole grains and blueberries.
– Good luck!