Salmon

Best foods for reducing stress and improving work performance

work-stress.jpg

Long and demanding work hours can really take a toll, with health and fitness commonly becoming a lower priority when work demands are high. Regular exercise can become difficult, and planning and preparing nutritious foods drops down the to-do list. Ironic really, when eating well and exercise are even more important when you are busy and need to be energised and functioning at your best.  

Many people find they might get through the morning ok, but by mid-afternoon can really start to slide. Lack of energy and focus can quickly lead to a hand in the biscuit barrel or a quick break to grab a different kind of sugar hit. The problem with this reactive approach is that after the initial energy rush, your blood glucose levels can drop which leads to a crash in energy levels and work performance. 

Here are 5 of the best foods and fluids to help your brain and body get you through to the end of your working day in top shape (from Eat Right For Your Life):

5 Best Foods and Fluids

Fish

Omega-3 fatty acids are a prominent component of neuronal membranes – essential for normal brain function. Many of us don't consume anywhere near enough omega-3 in our diets, and the best way to increase your intake is to eat more fish and seafood, particularly oily varieties such as salmon, sardines and mackerel.

Tea (black or green)

If you love your hot drinks at work, tea is the perfect option. Tea contains theanine, a compound which can have a direct impact on the brain to keep you alert but relaxed at the same time.  There is evidence suggesting that a good cup of tea is a great way to reduce stress. Tea also contains high levels of flavonoids, a type of antioxidant that has a positive effect on overall health. 

Fruit

Instead of reaching for the biscuits, keep your own fruit basket at work. Stock it up at the start of each week for a constant supply of nutritious snacks to boost energy levels and concentration for a busy working day. Any fruit is great, and variety is important, aim for at least six different fruits over a week. Bananas may be particularly beneficial for stress, they contain potassium, which can be good for blood pressure, and are low GI, which keeps your blood sugar and mood stable. 

Substantial Salads

A big salad with lean protein is the perfect lunch for a busy work day, and it doesn’t have to be rabbit food. A light and fresh salad can fill you up without leaving you feeling sluggish. For a different high-fibre spin, try your salad with chickpeas or 3-bean mix, or stick to the traditional protein sources of chicken, tuna, salmon or leftover lean roast meat. You can also try adding some nutrient-dense carbohydrate with sweet potato, sweet corn or quinoa.

Calamari

If you are looking for a nutritious lunchtime salad when you are away from the office, search for calamari on the menu.  But not the golden crumbed deep-fried rings - if you choose the marinated grilled or seared variety in an Asian style salad then you are on to a winner.  Seafood provides protein that is easily digested compared to a heavy steak and will help you to feel energised for the afternoon. Plus additional omega-3 fats for a healthy brain and body.

 

You will find the other 5 of my top 10 foods for corporate and high stress workers, and the best 10 foods for other stages of life, in my book Eat Right For Your Life.

My new book Super Food For Performance, in Work Sport and Life is due for release late October 2017, check it out for more info on high performance eating and practical snack and meal ideas and recipes.

Salmon and Ricotta Frittata

Image by  Bec Doyle Photography , from the book  Eat Right For Your Life , Wilkinson Publishing

Image by Bec Doyle Photography, from the book Eat Right For Your Life, Wilkinson Publishing

Looking for a protein-packed lunch or easy dinner?  Eggs can be prepared in so many ways and this delicious frittata combines the protein from eggs, salmon, cheese and milk to make a filling dish.   The salmon adds healthy omega-3 fats plus calcium, so along with the cheese and milk, this dish will help you to meet your calcium requirements.  If you don't tolerate lactose well, use a lactose-free milk and mix in some tasty cheese instead of the ricotta.  You could also add some leftover roast vegetables, or serve with a delicious big green salad.  Leftover frittata is great for breakfast or snacks the next day too!

Salmon and Ricotta Frittata

Serves 4

 Ingredients:

2 tsp oil

2 spring onions (scallions), sliced

100g/3.5 oz baby spinach leaves

400g/14 oz tin of salmon, drained and flaked

100g/3.5 oz low-fat ricotta cheese, crumbled

6 eggs, whisked

1/3 cup (80ml) low-fat milk

1 tbsp chopped dill

½ cup/50g low-fat cheese, grated

 Method:

  1. Heat the oil over a low heat in a non-stick fry pan with a heatproof handle, add the spring onions and spinach and cook until the spinach wilts.  Remove the pan from the heat and add the drained salmon and crumbled ricotta, stir gently so it is evenly spread over the bottom of the pan. 

  2. Whisk the eggs lightly, combine with the low-fat milk pour into the pan and continue to heat on low until the eggs are almost cooked, being careful not to burn the base of the frittata.

  3. Sprinkle with chopped dill, grated low-fat cheese and salt/pepper to taste then place under a pre-heated grill until the cheese is melted and the frittata is cooked through. Serve with a green salad.

This recipe is from my book Eat Right For Your Life.  If you love healthy recipes, I have a new book due for release later this year also, all about performance nutrition.  Plus don't forget to leave your details here on my blog page so I can send you more recipes and performance nutrition info in the meantime.  You can also follow me on Facebook and Instagram, where I put lots of photos of dishes eaten at home and out and about.