Many of the health issues I see in my clinic are a result poor food choices, especially during the work week. One big area of my focus is blood sugar. Everyone should be aware of their sugar intake, not just those with diabetes or clinically high blood sugar numbers. Big fluctuations in blood sugar can create fatigue, brain fog, insomnia, and anxiety. Blood sugar problems are now linked to a myriad of chronic health issues, including weight gain, low immunity, heart disease, cancer and more. Much of these problems are caused by eating a poor breakfast because we are in a hurry to get to work, as well as eating high carb or sugary snacks while we are at work due to stress.
My suggestions for a healthy workday diet are: Start the day off with some protein. If you don’t have time to eat breakfast at home, hard boil some eggs or make an almond butter sandwich ahead of time and take it with you. At lunch have a protein – either meat or a dense bean or lentil dish – and vegetables. If you are going to do a carbohydrate as well, look for brown rice or whole wheat bread. Walk for at least 10 minutes after lunch, as this will help burn off some of the excess sugar being released in your blood.
Keep healthy protein filled snacks in the office for yourself. Carrots and hummus, celery and peanut butter, yogurt, smoked salmon, cottage cheese, protein drinks, etc. Foods with healthy fat, like nut butters or avocados will help regulate blood sugar since they are slow burning fuels. Move away from sugary foods like cookies. If you are going to do crackers or fruit, eat themwith a protein or fat, so that the sugars absorb at a slower rate in the body. Also, do not let yourself become too hungry at any point in the day – having low blood sugar just intensifies stress hormones in the body as well as the craving to eat sugary or simple carb foods.
