Healthy Eating for Busy Days at Work

Transcription

1 Healthy Eating for Busy Days at Work Shawna Birman & Emmanuella Anabaranze (McGill RD Candidates, Level 3) McGill University, School of Dietetics and Human Nutrition

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3 Eating 9 to 5! It is very difficult to eat well with all of the work day challenges

4 How can eating healthy affect your performance? Eating well at work can: Boost concentration, productivity, and vitality Decrease missed work days Eating well at work results in a 64% reduction in health-related lost productivity! What about presenteeism? When you re physically there, but less productive According to Stats Canada, presenteeism accounts for 7.5x greater loss in productivity than absenteeism!

5 Let s begin our day of healthy eating 9 to 5!

6 9:00am Rushed Mornings!

7 Rushed Mornings No time for breakfast? Why is breakfast important? Energy and brain power Appetite control Over time, less weight gain and maintain healthy weight Did you know? About 40% of Canadians skip breakfast. Increased risk for morning brain fatigue

8 Breakfast ideas Prepare breakfast in advance Make and freeze pancakes, muffins or mini quiches Boil eggs while you get ready for work Morning drive-thru stops? Caution: foods high in fat, salt and sugar. Know the nutrition facts Tim Horton s biscuit, sausage, egg and cheese sandwich = Less than 500 kcal, 34 g carbohydrate, 20 g protein, 31 g total fat, 16 g sat. fat, 1130 mg sodium. Get inspired! Nutritious breakfast ideas from Cookspiration

9 What about caffeine? Health Canada recommends caffeine intake of 400 mg/day Caffeine 400 mg = ~ three 8 oz. (237 ml) brewed coffee Caffeine found in tea, coffee, cola and some soft drinks, chocolate, and energy drinks. Benefits: mental alertness, improved cognitive performance (vigilance & reaction time), and improved athletic performance Adverse effects: headaches, insomnia, nervousness, and irritability. Limit caffeine by Decrease amount of caffeinated beverages Decaf or half and half (decaf and regular) Tea instead of coffee (less caffeine in tea)

10 11:00am Meetings, Events and the workplace!

11 Meetings Offer fruit instead of sweets if a snack is necessary. If the meeting is scheduled over meal time order brain food, not drain food! Provide a light lunch with salads and wraps or sandwiches filled with veggies and protein such as chicken, cheese, eggs, legumes (beans, peas, lentils) Provide pitchers of plain water for hydration to keep focus during the meeting For a kick, flavor the water with slices of lemon, lime, and orange or add berries, or mint

12 Events Scan all of the options before deciding what to put on your plate Eliminate temptation! If you are planning the event, suggest healthy choices when ordering or bringing in food Enjoy yourself and socialize with people instead of making food the main event.

13 Workplace - Mindless Eating 2 major factors: Stress Boredom

14 Ask yourself: am I hungry? If the craving comes from stress rather than hunger, food won t satisfy it. Yes: Take a break to eat a small, nutrient-rich snack Keep some healthy snacks on hand to avoid the vending machines Pay attention and enjoy what you are eating Stop when you feel satisfied No: Take a break go for a walk Do some stretches!

15 Loosen up with some of these stretches! 1. Shoulder Stretch 2. Upper arm stretch 3. Chin tuck 4. Head Turn

16 12:00pm Lunchtime!

17 Only 37% of Canadians bring their lunch from home Over one third (36%) of Canadians skip lunch altogether.

18 Lunch Ideas Leftovers Cook a bit extra at dinner to have leftovers for lunch the next day Prepare large batches of your favorite dishes on the weekends and portion immediately into meal sized containers Revamp your leftovers! Create new dishes with parts of dinner Salads MYTH: a salad must have lettuce! o A salad is typically a mix of 3-5 of YOUR favorite vegetables! Don t forget the protein!

19 Are you a desk-diner? If you are eating at your desk, you are likely distracted with other things This can lead to overeating Your lunch time deserves attention! Go to a lunch room or eat outside

20 What did you bring for lunch?

21 3:00pm Mid-Day Slump

22 Need to re-energize? Move it! Stretch in your office Walk instead of ing Hungry? Grab a small snack with carbs and protein to boost and sustain energy and brain power Banana with peanut butter Veggie sticks with hummus Fresh fruit added to yogurt or cottage cheese Stay hydrated Helps to avoid the sleepy feeling Add lemon Need caffeine! Try decaf coffee or tea.

23 5:00pm Commuter Cravings

24 Commuter cravings: Long commute? Have a drink! Water Tea. Need a snack? Have fresh fruit or yogurt Better vending machine options such as whole grain granola bar, unsalted pretzel, nut/trail mix, etc.

25 Quick meal ideas Dinner time! Got vegetables? Stir fry veggies and chicken to serve over rice, quinoa or couscous Got lentils? Make a flavourful curry or soup with red lentils, diced potatoes, carrots and tomatoes Got pasta? Sauté cooked linguine with tomatoes, mushrooms and browned lean ground meat Need help! Recruit the family to help with meal preparation. Go team! Get inspired with recipe ideas from Cookspiration

26 Thank you! Questions?

27 References Bordeaux, B., & Lieberman, H. R. (2014). Benefits and risks of caffeine and caffeinated beverages. UpToDate. Retrieved from Dietitians of Canada. (2015). Eating 9 to 5! Executive Summary. Retrieved from Summary-English.aspx Dietitians of Canada. (2015). Eating 9 to 5! Fact sheet 1. Retrieved from Dietitians of Canada. (2015). Eating 9 to 5! Fact sheet 2. Retrieved from Dietitians of Canada. (2015). Eating 9 to 5! Fact sheet 3. Retrieved from Dietitians of Canada. (2015). Eating 9 to 5! Fact sheet 4. Retrieved from Dietitians of Canada. (2015). Eating 9 to 5! Fact sheet 5. Retrieved from Health Canada. (2012, February 16). Caffeine in food. Retrieved from Mayo Clinic (2015) Healthy lifestyle slide show office stretches. Retrieved from Statistics Canada (2007) Depression and work impairment. Retrieved from x/ /article/depress/ eng.htm Wansink, Brian. (2011). Teaching Toolbox. In Mindless Eating, Why we eat more than we think. Retrieved March 13, 2015, from