The Link Between Employee Nutrition and Performance: The Facts We Can’t Ignore

by Sylvia Hernandez | Oct 30, 2023 | Food for thought

The corporate arena has always been a high-energy, high-stress environment, with professionals often reaching for the quickest energy fix to get them through tight deadlines. However, science suggests that a sustainable solution to maintaining high performance might be found not in those quick coffee shots but in mindful nutrition.

Brain Food: What Research Tells Us
Our dietary choices don’t just impact our waistline; they play a significant role in our cognitive abilities and mental stamina. A study published in the British Journal of Health Psychology found that young adults who consumed more fruits and vegetables reported feeling more curious, happier, and had higher levels of creativity.

Stable Energy for Stable Performance
The body’s primary energy source, glucose, fuels our brain. When we consume food, especially carbohydrates, they are broken down into glucose, which the brain uses for energy. However, not all foods release glucose at the same rate. Foods with a low glycemic index (like whole grains) release glucose slowly, providing a steady energy source, while high glycemic index foods (like sugary snacks) release glucose rapidly, leading to those all-too-familiar energy spikes and crashes. A study from the American Journal of Clinical Nutrition corroborates this, showing that children who consumed low glycemic index breakfasts had better cognitive performance.

Don’t Forget to Hydrate!
Hydration plays a critical role in cognitive performance. Even a slight drop in hydration can impact brain function. A study from the Journal of Nutrition showed that mild dehydration can lead to disruptions in mood and cognitive functioning, notably concentrating.

Incorporating Nutrition in the Workplace
Organizations striving for optimal performance should prioritize the nutritional well-being of their employees. Encouraging balanced meals, providing healthy snacking options, and emphasizing the importance of hydration can lead to increased productivity, enhanced focus, and overall better workplace morale.

The next time the temptation to reach for another coffee or a sugary snack strikes, consider opting for a nourishing alternative instead. Your cognitive function and overall performance might just see the benefits!

References:

White, B. A., Horwath, C. C., & Conner, T. S. (2013). Many apples a day keep the blues away–Daily experiences of negative and positive affect and food consumption in young adults. British Journal of Health Psychology, 18(4), 782-798.

Ingwersen, J., Defeyter, M. A., Kennedy, D. O., Wesnes, K. A., & Scholey, A. B. (2007). A low glycaemic index breakfast cereal preferentially prevents children’s cognitive performance from declining throughout the morning. American Journal of Clinical Nutrition, 86(1), 115-121.

Armstrong, L. E., Ganio, M. S., Casa, D. J., Lee, E. C., McDermott, B. P., Klau, J. F., … & Lieberman, H. R. (2012). Mild dehydration affects mood in healthy young women. Journal of Nutrition, 142(2), 382-388.

Embracing the Transition: Harnessing Autumn’s Energy for Holistic Health and Wellness

by Sylvia Hernandez | Oct 28, 2023 | Food for thought

The Science of Seasonal Change:
As the Earth tilts away from the sun, days become shorter and temperatures drop, signaling our bodies to prepare for the cooler months ahead. Research has shown that our circadian rhythms, the internal clock that regulates our sleep-wake cycle, can be influenced by these shifts in daylight. A study in the journal “Current Biology” found that the lengthening of night during autumn can lead to shifts in our sleep patterns, potentially causing mood changes and even seasonal affective disorder (SAD) in some individuals1.

Foods of Fall:
Nature has a way of providing exactly what we need, when we need it. Autumn brings a bounty of nutrient-dense foods that naturally support our bodies during this transition. Root vegetables like sweet potatoes and carrots are high in beta-carotene, an antioxidant that supports vision and immunity. Apples, abundant in the fall, are rich in dietary fiber and vitamin C. According to a study in the “Journal of Agricultural and Food Chemistry”, apples have been linked to improved gut health and reduced risk of chronic diseases2.

Wellness Rituals for Autumn:
Autumn is a perfect time to slow down, reflect, and engage in self-care rituals. Traditional Chinese Medicine (TCM) associates autumn with the metal element, emphasizing the importance of letting go, just as trees shed their leaves. TCM practitioners often recommend lung-strengthening exercises during this season, as the lungs are believed to be connected to the emotion of grief, providing a therapeutic avenue for releasing pent-up emotions3.

Exercise & Energy:
While summer might be all about high-intensity workouts and outdoor runs, autumn calls for a more balanced approach. Research from “The American Journal of Clinical Nutrition” suggests that cooler temperatures can increase fat metabolism during exercise, making it an ideal time for endurance workouts4. Incorporating routines that also focus on flexibility and balance, such as yoga or tai chi, can be especially beneficial during this season.

Mindful Transitioning:
Emotionally and psychologically, autumn can be a season of introspection. The Danish concept of “hygge”, which has no direct English translation but encompasses a sense of cozy contentment, can be especially relevant during this time. Embracing the changes in nature, creating a warm and cozy environment, and indulging in simple pleasures can be therapeutic and align one with the season’s energy5.

Footnotes

1. “Current Biology” – Circadian Rhythms ↩
2. “Journal of Agricultural and Food Chemistry” – Apple Consumption ↩
3. “Traditional Chinese Medicine and Autumn” ↩
4. “The American Journal of Clinical Nutrition” – Exercise in Cold Weather ↩
5. “The Little Book of Hygge: Danish Secrets to Happy Living” by Meik Wiking ↩

Crave a Change? Unlock the Power of Nutrition: 6 Game-Changing Tips to Eat Better Today!

by Fit Snack | Oct 8, 2023 | Food for thought

Embarking on a journey to better health can be challenging, yet deeply rewarding. At Fit Snack, we’re passionate about fueling that journey with not only delicious snacks but also empowering advice. Let’s uncover six transformative strategies to elevate your eating habits and nourish your body the way it truly deserves.

Here are six strategies to ignite your passion for healthier eating:

1. Set Clear, Achievable Goals: Instead of vaguely deciding to “eat healthier,” define what that means for you. Perhaps you aim to include one serving of greens in every meal or cut out soda.
   • Why it works: Specific goals give you a clear path and purpose. Breaking down your main objective into smaller steps makes the process less overwhelming and more achievable.
2. Educate Yourself: Take time to learn about the nutritional value of what you’re consuming. Understand the benefits of vitamins, minerals, and macronutrients.
   • Why it works: Knowledge is power. When you understand the direct benefits of healthy eating (e.g., Vitamin C boosts immunity, fiber aids digestion), you’re more inclined to make healthier choices.
3. Plan and Prep: Dedicate a day to meal planning and prepping for the week ahead. This could mean making a detailed menu, shopping list, or even meal prepping.
   • Why it works: Preparing in advance reduces the temptation of reaching for unhealthy, convenient options when you’re hungry and unsure of what to eat. A clear plan eliminates guesswork and last-minute decisions.
4. Incorporate Variety: Eating healthily doesn’t mean sticking to the same salad every day. Explore different cuisines, try new ingredients, and experiment with recipes.
   • Why it works: Diversity in your diet keeps it exciting and ensures you’re getting a range of nutrients. Plus, the anticipation of trying something new can be a powerful motivator.
5. Create a Supportive Environment: Clear out tempting junk food from your pantry and replace them with healthier alternatives. Surround yourself with supportive friends or communities that share your goal.
   • Why it works: A space that aligns with your health goals reduces external temptations. Social support from like-minded individuals can provide encouragement, accountability, and shared experiences.
6. Celebrate Small Wins: Enjoyed a week of balanced eating? Treat yourself to a non-food reward, like a spa day, a new book, or an extra episode of your favorite show.
   • Why it works: Recognizing and celebrating progress, however small, boosts your morale and reinforces positive behavior. It creates a system of reward that isn’t tied to food, redirecting the source of pleasure.

When it comes to transitioning to a healthier diet, understanding the reasons behind the suggested tips can make a profound difference in ensuring sustained motivation and making informed decisions.

Join us, and together, let’s make this a season of rejuvenation, energy, and renewed commitment to our health goals. Join Today!