Tips for Energy After Lunch ? Blame your. body’s circadian rhythm, which controls when you sleep and wake up. There’s a natural lull in the rhythm that occurs around lunchtime and makes people prone to sleepiness. What’s more, digesting that chicken sandwich can add to the drowsiness. Blood sugar levels rise as you start processing. Here’s how to minimize post- lunch fatigue and power through the afternoon. Get Some Exercise on Your Lunch Hourshironosov/i. ![]() Stock. Physical activity improves blood flow, providing oxygen and nutrients to muscle tissue and naturally. Carl Bazil, MD, Ph. D, director of the Division of Epilepsy and Sleep at Columbia University, recommends exercising before afternoon drowsiness kicks in—stretch, take the stairs instead of the elevator, walk around your building. ![]()
University of Toronto researchers found that not taking break during lunch can increase fatigue and unproductivity. Park Yourself In a Park. Cameron Whitman/i. Stock. Even better, take your exercise break by walking to a nearby park. A study from the Rotman Research Institute in Toronto showed that being in a park- like environment helped participants perform better on memory and attention tests. Nature engages involuntary attention, where you can notice an object without thinking about it intensely. This lets the brain recover from direct attention, which requires active focus needed to work on a project or monitor car traffic when crossing the street. That's why you feel more revitalized after sitting in a park than strolling around downtown. I Lived Like Kim Kardashian for a Week, Part Three: Body and Diet. You are what you eat.or at least, who you eat like? Lose weight with these satisfying, quick and easy lunch options! Browse a wide variety of diet-friendly lunches, great for work, home or on-the-go! Workweek Lunch is a food blog dedicated to helping you save money by cooking more so you have more time and cash for the stuff you love to do. Content continues below ad. Channel Your Animalskitchakron/i. Stock. A study from the University of Missouri College of Veterinary Medicine showed that interacting with animals increases the hormone oxytocin, which inhibits stress hormones and makes us more calm and focused. Thinking about your pet triggers these same effects. Keep a picture of your pet on your desk and let thoughts of after- work cuddles motivate you through afternoon slumps. Many people may think the caffeine is okay as long as you have it before dinnertime, but even mid- afternoon caffeine could linger in your body and affect your ability to fall asleep at night. That creates a vicious cycle that could leave you feeling tired the next afternoon, says Dr. It takes most people three to seven hours to get rid of half the caffeine they consume; your ideal last cup should be around 2 p. Pscyhology Today. Chew On Thisbsone/i. Stock. A study at St. Lawrence University found that students who chewed gum right before—but not during—a test performed better than those who did not chew gum, especially on portions that tested memory and recall. Don't overdo it, though: Researchers found that chewing for longer than 1. Content continues below ad. Befriend the Water Cooler. Anna Bryukhanova/i. Stock. A Journal of Nutrition study found that being dehydrated can cause fatigue, low mood, and difficulty. Start your day with a big glass of water (you’re already dehydrated after going through the night without drinking) and keep sipping liquids throughout the day. Though no hard evidence backs up the “8 by 8” rule (drink eight 8- ounce glasses of water each day), it’s a good general guideline to follow, the Mayo Clinic says. Tune In to Your Favorite Tunesgruizza/i. Stock. Listening to music while you work can increase productivity. In a study conducted by Teresa Lesiuk, assistant professor at the University of Miami, 5. When they did not listen to music, their quality of work was lowest and they took longer to complete tasks. The most energizing meals include both protein (lean meat, fish, and eggs) and complex carbohydrates (whole grains and legumes). Leafy greens like kale and spinach provide iron, which may help decrease fatigue. Content continues below ad. Think Smallwebphotographeer/i. Stock. In terms of your lunch size, that is. An over- sized meal slows down digestion and gives you that uncomfortable, bloated feeling. Use smaller containers when you bring lunch from home; filling them up can trick your mind into thinking you're eating more than you actually are. If you dine out, have your waiter box up half of your meal before he brings it to the table. If your meal comes with a side of chips or fries, ask if you can substitute it for veggies or fruit—or not get one at all. And wait 2. 0 minutes before grabbing a second helping. That's how long it takes for your brain to signal to your stomach that you are full. Don't Skip Lunchmartiapunts/i. Stock. You may default to delaying lunch when you’re swamped. But you should never go more than four or. Think hummus and vegetables, whole- wheat toast with peanut butter, or Greek yogurt and fruit. Finally, Keep a Sound Sleep Schedule. People. Images/i. Stock. People need an average of seven to eight hours of sleep per night to function properly, but 4. Americans shortchange their slumber, a Gallup poll found. That lack of sleep can make your circadian rhythm’s afternoon dip feel even stronger, according to Dr. Breakfast, Lunch and Dinner Ideas for a Cardiac Diet. A cardiac diet is important when you have high cholesterol or heart disease. Food on this diet should be low in sodium, saturated fat, trans fat and cholesterol. Read labels to identify heart- healthy foods. Aim for less than 2,0. Low- sodium foods should have 1. Reduce fat to 2. 5 to 3. Low- fat foods contain less than 3 grams of fat per serving. Limit high cholesterol foods and keep intake to 3. If you have heart disease or high cholesterol, reduce daily cholesterol even further, to 2. Low- cholesterol choices are foods with 2. Careful grocery shopping and meal planning can help you create a cardiac diet full of flavor and different foods. Oatmeal and fruit. Photo Credit Yulia. Breakfast foods can be high in salt, fat and cholesterol, so it's important for you to control portions. Healthy cardiac breakfast choices include cooked oatmeal or cream of wheat, whole- grain toast, low- fat yogurt or milk, fresh fruit, a vegetable omelette made with egg whites, and low- sodium turkey bacon or sausage. Use margarine or butter spreads sparingly; avoid those that include the word . You should also eliminate high- fat bacon and sausage, high- fat muffins and doughnuts, whole milk and foods fried in butter. Salad is a healthy lunch. Photo Credit Medioimages/Photodisc/Photodisc/Getty Images. Choose a healthy lunch that is low in sodium, fat and cholesterol as part of your cardiac diet. Packing a lunch or planning ahead can help you resist the urge to opt for fast food. If you like sandwiches, choose whole- grain bread, topped with low- sodium luncheon meat and vegetables such as lettuce, tomato and red onion. Salads are another quick option. Add lean chicken and your favorite fruits and veggies. Read the label on your salad dressing to limit fat and sodium. Fat- free, low- sodium dressing should contain less than 0. If you go out for lunch, look at the nutrition information for the menu ahead of time. Lean meat and vegetables. Photo Credit Barbara Dudzi. Stick with fresh beef or pork, skinless poultry or fish. Soy, textured protein and beans without added salt can be good nonmeat protein sources for dinner. Whole grains - - brown rice, whole- grain pasta or quinoa - - are good additions to your meal. Enjoy freshly steamed vegetables such as carrots, broccoli or asparagus as healthy side dishes. If you like milk with your dinner, choose skim to reduce your fat intake. Avoid adding salt during cooking or while eating. Hummus and veggies. Photo Credit msheldrake/i. Stock/Getty Images. Healthy snacks can also be part of your cardiac diet. Choose fresh fruit dipped in low- fat yogurt for a sweet treat. Add hummus to a snack of fresh veggies for flavor. Select whole- grain crackers and unsalted nuts if you are craving something crunchy.
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