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Plan a healthy mid-afternoon snack to keep you going until your evening meal

water at work
To avoid feeling hungry on the way home from work and stopping off to buy some chocolate or crisps, pick up a healthy snack at lunchtime and plan to eat it either late afternoon or on your way home.

If you are in the office, eat a couple of oatcakes with some hummus or a natural yogurt with fresh berries. This will give you the energy boost for the commute home.

Or try a small bag of nuts or a banana to eat in the car or on the train!

Try taking the stairs at work rather than the lift

chicken sandwich
Regular daily exercise will gently increase your heart rate and ensure that the blood is pumping around your system more effectively, which will, in turn, help you feel more energised. A 15-minute walk at lunchtime will refresh your lungs, help to reduce stress levels and burn up to 75 calories. 

So, lots of reasons to venture outdoors at lunchtime.


Try to drink fluids before rather than during lunch to maximise digestion

coffee and water
Digestion starts in the mouth where starches such as carbohydrates are broken down by enzymes. This complex process is made more difficult with the presence of excess fluid which may dilute these enzymes and thus make them less effective. As a result, undigested foods particles may hit the stomach and small intestine causing cramps and pain.

So, to maximise digestion, leave at least 10 minutes after drinking any fluids before starting your lunch and avoid drinking with lunch.


Try to ensure that you have a healthy start to the day

poached egg
Breakfast is essential as it supplies you with the fuel to help maintain energy levels and set your metabolism up for the day ahead.

A breakfast containing slow release carbohydrates and lean protein is the ideal choice, for example:
• Porridge with a teaspoon of seeds and a handful of berries
• 2 boiled or poached eggs with 1 piece of wholegrain toast or 2 oat cakes
• Plain organic yogurt with seeds and berries as above

Follow this up with a healthy mid-morning snack and lunch and your energy levels will be at their peak all day!!


Take a break from your desk for a few minutes each hour

healthy snack
It is important to give your brain a rest at regular intervals in the day so it can recharge ready for the next challenge.

So, make a point of getting up from your desk and walking around the office or going to the drinks machine to give your mind a different focus for a few minutes.

This is especially important after a meal, as a gentle walk about 15 minutes after eating will help the digestive system to process food effectively.

Do this on a regular basis to maximise your daily performance.

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