If you love food as much as I do, then you're always looking for excuses to eat throughout the day. Bored, stressed, nervous, happy... all very legitimate reasons to head to the kitchen. I'm here to share with you another reason to eat: greater productivity. Hard work requires a sharp mind and plenty ofenergy, andeating the right foods can boost productivity.
You're probably thinking: No way, this is just a fabricated excuse to eat more. Allow me to explain. Glucose is what provides our brain with the energy it needs to stay alert and focused. Just about everything you eat is converted to glucose. When we're running low on glucose, we tend to lose focus easily. This is why it’s hard to work on an empty stomach.
Great, so I'll just stuff my face with spaghetti and I'm golden. Not so fast. According to Harvard Business Review, not all foods are processed by our bodies the same way. For example, foods that are high in carbohydrates or sugar release glucose quickly, so we get an immediate burst of energy followed by a lethargic crash. So it's important to assess the consequences of your food choices when productivity is on the line.
The next time you're looking for foods that boost productivity, put down that greasy bag of chips and reach for one of these options instead:
1. Almonds
Almonds are the go-to when looking for foods that increase focus. They are easy to store and packed with lots of healthy fats and necessary calories to get you through your day. Not only that, but the protein in almonds helps curb your appetite without feeling sluggish. .
Ok, this isn't really a snack. But it's a healthy, caffeine-packed alternative to coffee and guaranteed to provide you with nutrition and productivity. Green tea contains an amino acid called L-theanine that improves focus and helps the brain stay alert. L-theanine mixed with just the right amount of caffeine is the perfect recipe for a productive day. Other benefits include boosting metabolism, lowering cholesterol, reducing blood pressure, and improving skin health...who can say no to that!
3. Bananas
Remember how I said glucose gives you the energy to stay focused? A single banana is packed with the daily amount of glucose your body needs to stay productive throughout the day. Bananas also have a sufficient amount of carbohydrates, so they'll keep you feeling full longer; preventing you from making multiple trips to the kitchen. .
4. Eggs
There's a reason why breakfast is the most important meal of the day. Eggs are chock-full of a B vitamin called choline, which is known to help improve memory and speed up reaction times. Not to mention, there are so many easy ways to prepare eggs: scrambled, hard-boiled, egg salad, etc. Little time needed for preparation, and lots of EGGcellent benefits.
.
5. Dark Chocolate
Yes, you read that right. Dark chocolate has an abundance of nutrients that contribute to your work performance. The sugar and caffeine in dark chocolate gives you just the right amount of energy to get work done without getting the post-coffee jitters. The magnesium in chocolate also helps relieve stress and anxiety. I just provided you with another excuse to eat chocolate, and for that, you're welcome. .
Because I like to mix it up a bit, here are few dynamic duo combinations that will keep both your stomach and your brain happy:
6. Apple & Peanut Butter
Apples are very rich in antioxidants and have about 13g of sugar, which make them a more effective source of energy than coffee. Pair them with a tablespoon or two of your favorite natural peanut butter and you have the perfect combination of energy + protein to keep your mind sharp and your tummy full. .
7. Yogurt & Granola
The amount of sleep you get is also directly related to what you eat. Lack of sleep or insomnia is often caused from hunger pains. If you tend to eat dinner early, having a small snack a few hours before bed helps improve sleep so you are recharged and ready to start your day. Yogurt and granola are great snacks to curb those late-night sugar cravings and ease hunger pains so you can be well rested for the day ahead. .
8. Carrots & Hummus
Ah, there's nothing like the perfect combination of creamy and crunchy. Carrots are delicious and you can pair hummus with pretty much anything. The luteolin found in carrots helps improve memory, while hummus contains Omega 3 fatty acids and amino acids which help improve intelligence and boost your mood. Hummus also packs lots of protein and calories that help curb your hunger longer. .
What healthy snacks do you reach for when you're looking to boost productivity?
Brianna is a former Content Marketing Manager of Wrike. When she’s not writing about collaboration and team building games, you’ll find her in the kitchen testing out the latest recipes, sharing her favorite wine with friends, or playing with her two cats.
9 Productivity Snacks to Get You Through Your Work Day
If you love food as much as I do, then you're always looking for excuses to eat throughout the day. Bored, stressed, nervous, happy... all very legitimate reasons to head to the kitchen. I'm here to share with you another reason to eat: greater productivity. Hard work requires a sharp mind and plenty of energy, and eating the right foods can boost productivity.
.
You're probably thinking: No way, this is just a fabricated excuse to eat more. Allow me to explain. Glucose is what provides our brain with the energy it needs to stay alert and focused. Just about everything you eat is converted to glucose. When we're running low on glucose, we tend to lose focus easily. This is why it’s hard to work on an empty stomach.
.
Great, so I'll just stuff my face with spaghetti and I'm golden. Not so fast. According to Harvard Business Review, not all foods are processed by our bodies the same way. For example, foods that are high in carbohydrates or sugar release glucose quickly, so we get an immediate burst of energy followed by a lethargic crash. So it's important to assess the consequences of your food choices when productivity is on the line.
.
Snacks to Maximize Productivity
The next time you're looking for foods that boost productivity, put down that greasy bag of chips and reach for one of these options instead:
1. Almonds
Almonds are the go-to when looking for foods that increase focus. They are easy to store and packed with lots of healthy fats and necessary calories to get you through your day. Not only that, but the protein in almonds helps curb your appetite without feeling sluggish.
.
2. Green Tea
Ok, this isn't really a snack. But it's a healthy, caffeine-packed alternative to coffee and guaranteed to provide you with nutrition and productivity. Green tea contains an amino acid called L-theanine that improves focus and helps the brain stay alert. L-theanine mixed with just the right amount of caffeine is the perfect recipe for a productive day. Other benefits include boosting metabolism, lowering cholesterol, reducing blood pressure, and improving skin health...who can say no to that!
.
3. Bananas
Remember how I said glucose gives you the energy to stay focused? A single banana is packed with the daily amount of glucose your body needs to stay productive throughout the day. Bananas also have a sufficient amount of carbohydrates, so they'll keep you feeling full longer; preventing you from making multiple trips to the kitchen.
.
4. Eggs
There's a reason why breakfast is the most important meal of the day. Eggs are chock-full of a B vitamin called choline, which is known to help improve memory and speed up reaction times. Not to mention, there are so many easy ways to prepare eggs: scrambled, hard-boiled, egg salad, etc. Little time needed for preparation, and lots of EGGcellent benefits.
.
5. Dark Chocolate
Yes, you read that right. Dark chocolate has an abundance of nutrients that contribute to your work performance. The sugar and caffeine in dark chocolate gives you just the right amount of energy to get work done without getting the post-coffee jitters. The magnesium in chocolate also helps relieve stress and anxiety. I just provided you with another excuse to eat chocolate, and for that, you're welcome.
.
.
6. Water
Not only does it effect your overall health, water and hydration play a big role in productivity. Made up of 80% of water, your brain highly depends on you staying hydrated. drinking lots of water (recommend 8 glasses or 2 liters a day) can not only boost energy levels significantly, but improve your mental flexibility by 14%.
.
Because I like to mix it up a bit, here are few dynamic duo combinations that will keep both your stomach and your brain happy:
7. Apple & Peanut Butter
Apples are very rich in antioxidants and have about 13g of sugar, which make them a more effective source of energy than coffee. Pair them with a tablespoon or two of your favorite natural peanut butter and you have the perfect combination of energy + protein to keep your mind sharp and your tummy full.
.
8. Yogurt & Granola
The amount of sleep you get is also directly related to what you eat. Lack of sleep or insomnia is often caused from hunger pains. If you tend to eat dinner early, having a small snack a few hours before bed helps improve sleep so you are recharged and ready to start your day. Yogurt and granola are great snacks to curb those late-night sugar cravings and ease hunger pains so you can be well rested for the day ahead.
.
9. Carrots & Hummus
Ah, there's nothing like the perfect combination of creamy and crunchy. Carrots are delicious and you can pair hummus with pretty much anything. The luteolin found in carrots helps improve memory, while hummus contains Omega 3 fatty acids and amino acids which help improve intelligence and boost your mood. Hummus also packs lots of protein and calories that help curb your hunger longer.
.
Snacks to Avoid
1. Sweets
Of course, the sugar rush is great for a brief burst of energy — but what goes up must come down. Instead of productive creativity you'll find yourself struggling to keep your head up and eyes open. Reach for more nutritional high-energy snacks such as apples, nuts, or green tea.
.
2. Salty foods
Salt may be your best friend, but is also your worst enemy. Every salty food — whether it's chips, pretzels, french fries, sushi (check out the sodium on that soy sauce bottle) — will leave you feeling bloated and thirsty. Try to snack on something lighter, or if you are in the mood for sushi, opt for the light sodium soy sauce and steer clear of the deep fried rolls.
.
What healthy snacks do you reach for when you're looking to boost productivity?
Share your snack ideas in the comments.
.
Ready to eat healthy and reduce stress? Check out these 7 Exercises for Reducing Stress (Infographic)
Productivity
5 min read
10 Gadgets to Keep You Healthy & Productive at Work
90,000 hours. 10.3 years. 18.5% of your waking hours over your entire lifetime. This is how much time you spend at work.
You've probably read the stats on how all those hours are taking their toll on your health: sitting is the new smoking, work stress is killing you, the unhealthy habit of forgoing vacation days. 28% of us have gained more than 10 lbs. at work, and 13% have put on more than 20. Our waistlines are expanding and our attention spans are shrinking.
With so much of your life spent at the office, it's more important than ever to make your work environment as healthy as possible. Yet most of us simply don't feel we have the time or resources to make our physical well-being a priority at work. These 10 gadgets are designed to help you feel better while you work, so you can improve your health without compromising your productivity.
1. StorkStand
If a full-size standing desk is either too bulky or too expensive for you, try out the StorkStand. It clips onto the back of your regular office chair so it's easy to be productive and stretch your legs, then quickly go back to your normal desk setup when you're ready to sit.
2. Lumoback
When you spend your days sitting, good posture is essential. Unfortunately, many of us need some help in that department. (I know I do!) The Lumo belt gauges your posture, how long you’ve been sitting, how many steps you’ve taken, and even how well you slept. The accompanying app shows an animated recreation of your posture throughout the day, and you can program the device to buzz and remind you to sit or stand up straight, or go for a walk.
3. Cubii Desk Elliptical
If you want more prolonged activity that'll still let you get work done, an under-desk elliptical (or bike pedals, or mini-stepper) is a great solution. It's low-impact so you can still focus on your work or make phone calls without being out-of-breath, but it'll keep your blood flowing — and the increased circulation will actually help you be more creative.
4. Dumbbell Alarm
If you’ve got your own office where the noise won’t disrupt others, this dumbbell alarm is perfect for alerting you when it’s time to get in a few minutes of exercise. You can put it in normal alarm mode, where a single curl will silence it, or exercise mode, where you’ll have to complete a set number of reps. At just over a pound you won’t exactly achieve an Arnold-level pump, but it’s a great reminder to take periodic breaks and get in some physical activity.
5. Darma Smart Cushion
This gadget may look like a simple seat cushion, but its built-in sensors monitor your posture, sitting habits and stress levels — it even coaches you to improve your posture and alerts you when it’s time to stand up and stretch your legs.
6. Carpet Skates
Remember that episode of The Office where they stage a company-wide Olympics? Get your heart rate up or take a fun team building break by hosting an office speed skating race.( Just make sure you clear the course first so no one gets hurt!)
7. Desktop Air Purifier
This bad boy captures up to 95% of airborne particles, so you don’t have to worry as much about that co-worker who insists on coming in to the office with a cold. Fewer days feeling under the weather means you get more done — and you can save that PTO for a real vacation.
8. USB-Powered Flower Pot
Like sleep, looking at plants and foliage helps refresh your brain’s ability to focus. Unfortunately, fluorescent lights don’t necessarily provide an ideal growing environment, and if you’re busy, you may not have the time to tend to a houseplant. But with this USB flower pot that reminds you when to water, you can get the benefits of greenery even if you aren't blessed with a green thumb.
9. Noise-Canceling Headphones
If you work in an open-office setting or travel frequently, you need a way to shut out distractions and focus. Noise-canceling headphones are an ideal solution (I personally could not function without a pair).
10. Water Bottle
Even mild dehydration (just 1-2%!) makes us less alert, causes a decline in cognitive function, and hinders our ability to manage stress and anxiety. One study even found that workers who were dehydrated by only 1% experienced a 12% drop in productivity. This water bottle by Hydros has a built-in filter, and a portion of proceeds helps fund sustainable water projects to bring clean water to those who need it most.
Want more personal productivity tips?
Check out our collection of resources, strategies, and techniques to fight procrastination, find your motivation, and be more productive.
Productivity
3 min read
7 Exercises for Reducing Stress (Infographic)
Check out the infographic below for seven simple yoga exercises that are easy to incorporate into your morning routine or sneak in on your lunch break to help reduce your daily stress.
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