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15 Eating Habits to Make You Stay Productive at Work

15 Eating Habits to Make You Stay Productive at Work

Everyone knows it: staying energetic at work can be a real drag. Only a few hours into your Monday and your eyes are blurry, your back is sore, and you are longing for the weekend once again. While getting a good night’s sleep and maintaining a healthy exercise routine both play important parts in daytime productivity, eating habits are crucial as well. By simply avoiding foods that will slow you down, and building eating habits that move you forward, everyone can stay more productive at work. While this may seem like a daunting task, some of the most effective ways to boost your productivity at work are actually incredibly simple changes to make.

Don’t eat junk food

Whether you have a sweet tooth or just have a lot of free snacks around the office, eating junk food is a quick way to lose your alertness at work. Foods that are high in trans and saturated fats will make you feel sluggish, while foods high in sugar will give you a quick energy high, followed by a crash. Despite the fact that sugary and fatty snacks tend to be easy to transport and consume on the go, you are better off eating nutritious foods if you want to stay sharp at work.

Be careful with caffeine

When you start to feel your productivity at work slide, it’s all too easy to reach for a triple espresso, or a handful of chocolate covered coffee beans. Even though it seems counterintuitive, consuming sizable amounts of caffeine can actually make your productivity at work suffer. Much like unhealthy snacks, consuming too much caffeine at once will give you a quick spike in energy, but guarantees a productivity-harming crash. To stay productive all day, it’s better to consume small amounts of caffeine, like the amount in a cup of green tea.

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Eat breakfast every morning

Another foolproof way to keep your energy up at work is to make sure you eat breakfast. Even if you are not someone who is generally hungry in the morning, eating breakfast ensures your body moves out of its sleep-friendly energy-conserving state and into its wakeful daytime state. Even a glass of juice, protein shake, or piece of fruit in the morning is better for your productivity than nothing.

Eat the right foods for breakfast

Now that you are comfortable eating breakfast, make sure you eat the right snacks in the morning. Much like gaining steady energy by eating complex carbohydrates, foods known as low glycemic foods are digested slowly by your body. To fuel up effectively for the rest of your day, eat low glycemic foods for breakfast. In doing so, your body gains a steady source of energy to get you through until lunch.

Eat small, frequent meals

Similarly, eating small, frequent meals is a good way to keep your blood glucose levels constant, which helps you have energy. If you eat infrequently, your body’s blood sugar levels dip excessively low in between meals. When you finally eat, you are more likely to overeat, causing your blood sugar levels to go higher than normal. This yo-yo cycle in your blood sugar makes your energy levels unpredictable. Having low energy at inopportune times will cause a serious dip in your productivity. By eating smaller and more frequent meals, you space out your body’s fuel supply more evenly. By spacing out your meals equally, your energy levels fluctuate less dramatically, so your body stays energized.

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Keep lunch moderate

On a related note, staying productive at work is easier when you eat smaller portion sizes. For example, though many people believe that turkey is to blame for feeling sleepy on Thanksgiving, many scientists agree that it is actually overindulging in our portion sizes that causes the dip. This means that eating a giant lunch, especially while you’re at work, will have a similar effect. If you want to stay productive at work all day, make sure the amount you eat at lunch is moderate.

Don’t eat tryptophan on an empty stomach

Tryptophan is the ingredient in turkey and other poultry responsible for that pesky rumor that Thanksgiving foods, and not their portion sizes, is what causes drowsiness on the holiday. In reality, tryptophan only causes sleepiness when ingested on an empty stomach. For this reason, foods high in tryptophan should be avoided when you haven’t had anything to eat in a while. Foods high in tryptophan include turkey and other poultry, milk and cheese, as well as some fish.

Do eat fruit on an empty stomach

Fruit is uniquely situated to give you long-lasting productivity during your day at work. Fruit contains fiber and complex sugars, which breakdown slower then simple sugars (like those found in candy and junk food). Fruit is also easily digested by the body, which lets you skip the fatigue associated with hard to digest snacks or large portion sizes. When you haven’t had anything to eat in a while, it’s best to reach for a bit of fruit instead of dairy or poultry so your body gets off to the right start.

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Eat whole grains

When you eat carbohydrates that your stomach breaks down quickly, your blood sugar levels will spike, which is always followed by a bottoming out of your energy levels. Multigrain and whole grain carbohydrates take longer for your body to digest, which means the energy you gain from them is spread out over a particularly lengthy amount of time. This steady gain in energy will help you stay productive at work for greater periods of time.

Skip the steak

While you don’t have to cut meat out of your diet entirely, eating less meat for breakfast and lunch can help you be more productive at work. Meat is usually high fat, and is always high-protein, which makes it more strenuous to digest than other foods. It’s perfectly healthy to love meat, but indulging in large portions of meat before and during work could hamper your productivity.

Eat extra omega 3s

Omega 3s are an essential fatty acid found in many nuts, oils, and fatty fishes. These critical ingredients help keep your brain cells thriving, as well as help your body store carbohydrates as energy, rather than fat. Making a special effort to ensure you have enough omega 3s in your diet can help you stay alert at work.

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Hydrate

Not only does drinking enough water help your body to stay healthy, keeping hydrated aids the transport of energy-providing nutrients throughout the body. Not only that, as you grow dehydrated your blood thickens, which forces your heart to pump with difficulty, which makes you feel drained more quickly.

Eat enough fiber

Much like complex carbohydrates, eating enough fiber helps your body to digest food slowly and steadily. This means your energy levels stay uniform, letting you be more productive, more alert, and better prepared for your day.

Avoid drinking to help you sleep

While having a glass of wine before bed might help you nod off initially, alcohol may actually make your sleep less restful. Alcohol affects the way your body metabolizes food, plus it depresses your body’s energy levels. Although this makes it easier to fall asleep, when the alcohol wears off in the middle of the night you might be more prone to waking up. Staying productive at work is tied to getting enough rest, so avoiding alcohol before bed the day prior to work will help you get more efficient sleep.

Fight the afternoon blahs intelligently

Much like eating quick and healthy meals, fighting your afternoon slump without caffeine will help you be more productive at work. As mentioned, too much caffeine will cause your energy levels to crash, severely affecting your productivity. However, another way caffeine makes you less productive is by messing with your sleep. Consuming too much caffeine in the afternoon can negatively impact your sleep later that night, which will give you an even less productive tomorrow. Instead of reaching for caffeine-heavy beverages when you grow groggy in the afternoon, which are often heavy in sugar as well, try one of the other energy boosting methods on this list. A quick snack that is high in omega-3s or fiber, or simply drinking a glass of water, can be a better way to boost your energy and skip the crash.

Featured photo credit: Wall_Food_10051/Michael Stern via flickr.com

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Alicia Prince

A writer, filmmaker, and artist who shares about lifestyle tips and inspirations on Lifehack.

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Last Updated on August 13, 2020

12 Essential Apps for Entrepreneurs To Be Highly Productive

12 Essential Apps for Entrepreneurs To Be Highly Productive

If you are an entrepreneur, then you are aware of the importance of time management. There are only 24 hours in a day, which means you must manage your hours properly to be able to get a lot of work done.

With so much on your shoulders, you need to get organized. How do you achieve that? You do it by becoming tech-savvy and incorporating productivity apps to help you remain on the right track. Below are 12 essential productivity apps for entrepreneurs.

1. Evernote

    Evernote makes it on the list because of one simple reason, besides being your little note book for scribbling your thoughts: Its freeware version is available for Web, iOS and Android. Stay organized across all your devices. Sync files, save Web pages, capture photos, create to-do lists and record voice reminders. What more do you need? Apart from all this, you can also search your tasks on the go.

    2. DropBox

      DropBox delivers instant connectivity and enables the sharing of photos, documents and videos with any laptop or mobile device through the free cloud-based file-storing service. This app is extremely handy for sharing files with your team, which prevents back-and-forth emailing. With the version control feature, you have a convenient way of sharing the latest version with your team.

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      3. Audible

        Ever wondered where entrepreneurs get their ideas from? Surely, they aren’t born with them! Any established entrepreneur you come across is probably very well-read. Hint: Take a chance at reading books and gaining knowledge to spruce up your mind. To help you do just that on the go, try Audible. It lets you listen to books without having to actually focus on reading while you are out travelling or just doing chores.

        4. TripIt: Travel Planner

          Being an entrepreneur means a lot of travelling. It gets hard to keep track of travelling schedules and bookings. With TripIt you no longer have to worry, because it organizes your travels by forwarding your booking confirmations to an email address.

          5. Lastpass

            “Errr…so what was the password?” With so many things on your mind, it can be cumbersome to remember passwords that are usually a combination of various letters and numbers. With a freeware version available for PCs and Macs, Lastpass is your personal-password manager, and form filler, that frees you from remembering your passwords. It costs $12 for the premium version that is available to download on your mobile device.

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            6. Any.Do

              Want to enter tasks on your iPhone? Use Any.Do. With its simple interface, you can add tasks either by speech or typing. If you’re logged on to your Facebook account, you can even share tasks with your contacts. Want to be alerted about a task? Add an alarm, and highlight it so that it takes precedence over other tasks. You can also add further notes and put them in a personal or work folder. The app also allows syncing with other devices to make sure you are always at the top of your game.

              7. CamCard

                Entrepreneurs attend several conferences during the year where they meet useful contacts. Exchanging business cards is the norm in conferences, but it is also very easy to lose a business card and, ultimately, a  business prospect! Don’t let this happen to you. With CamCard, you can take a picture of your business card and have all the details automatically uploaded into your phone contacts and other email accounts. Because of its accuracy, you can be assured of flawless scanning. The best part is that you can sync data across other devices too. The app is usually free for iPhone, but its cost on other mobile phones is $3.26.

                8. Flowdock

                  A mix of chat and inbox tools, Flowdock is a convenient way of collaborating with team members on various projects. The best part is that the app works on most browsers and mobile platforms, and it gives you features such as drag and drop, file uploads and activity streams. Your team members can get instant updates about any change on the project to which they can respond through chat messages.

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                  9. Instapaper

                    The Internet is filled with blogs and articles. Amp up your creativity by reading new posts at a time that suits you. Through Instapaper, you can save an interesting article to read at a more convenient time and in a reader-friendly format.

                    10. Expensify

                      While travelling, you probably want to keep your receipts to claim office expenses once you get home. But why go through the hassle of keeping all these receipts when a smartphone can do the same for you? By using your phone’s camera, you can take pictures of your receipts as a digital record in chronological order. Expensify also lets you log mileage, meal expenses and other business-related travel costs.

                      11. Upwork

                        Screening through resumes and tracking applicants can be cumbersome. You want to hire the best possible people for your company without wasting too much time scanning resumes. So use Upwork to help you perform these tasks; the app helps you manage the entire hiring process. This allows you to spend more time hiring instead of doing manual paper-work sorting out resumes.

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                        The app is also online so it receives all resumes in one place and tracks each candidate’s progress through application stages.

                        12. Zoom

                          Probably the most effective method for remaining in touch with all your employees, Zoom has become an office norm for instant communication and connectivity. With its app version available for mobile phones, connectivity has taken a new form by allowing entrepreneurs to schedule and attend important business conference calls on the go.

                          Bottom Line

                          By using these productivity apps, you have a better chance of organizing a systematic approach for performing tasks. There are many entrepreneurs who are striving for success. However, only a few stand apart on the basis of their work ethic and capacity to grow by incorporating smart apps in their routine.

                          Allow yourself a competitive edge by incorporating these handy productivity apps to enhance your company’s growth.

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