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!
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.
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.
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.
- “Current Biology” – Circadian Rhythms ↩
- “Journal of Agricultural and Food Chemistry” – Apple Consumption ↩
- “Traditional Chinese Medicine and Autumn” ↩
- “The American Journal of Clinical Nutrition” – Exercise in Cold Weather ↩
- “The Little Book of Hygge: Danish Secrets to Happy Living” by Meik Wiking ↩
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:
- 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.
- 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.
- 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.
- 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.
- 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.
- 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!
May is National Employee Health + Fitness Month, the ideal time for organizations to prioritize their workforce’s well-being. Employee wellness programs are crucial for creating a healthy, engaged, and productive team. An innovative solution to consider is Fit Snack, which promotes healthy snacking habits while supporting overall employee wellness. Let’s discover how Fit Snack can revolutionize your organization’s wellness initiatives during this special month and beyond.
Nutrition is key to maintaining energy levels and mental clarity throughout the workday. Fit Snack offers a carefully curated assortment of wholesome, nutrient-rich snacks that nourish and energize your employees. Each box is filled with delicious and nutritious options, providing sustained energy, essential nutrients, and promoting overall wellness. By encouraging your employees to snack smarter, they’ll perform at their best and optimize productivity, making work more enjoyable.
Fit Snack understands the significance of convenience in a busy work environment. Our subscription-based model eliminates the stress of snack selection. With boxes delivered directly to your office or to employees’ doorsteps, they save time and gain easy access to nutritious snacks. This convenience enables them to focus on their work, knowing that their well-being is being taken care of.
As National Employee Health + Fitness Month approaches, take the opportunity to prioritize employee wellness. Fit Snack offers a transformative solution that combines nourishment, and convenience. By providing employees with Fit Snack, you demonstrate your commitment to their well-being and create a workplace culture that thrives on wellness. Celebrate this month, by investing in the health, happiness, and productivity of your incredible workforce.
Remember, a healthier workforce is a happier, more engaged, and more successful one. Embrace the Fit Snack revolution and experience the positive impact it can have on your organization’s well-being.
Blend your way to a delicious and nutritious snack or meal with this smoothie that checks all the right boxes. Creamy almond milk, protein-packed Greek yogurt, and fiber-rich oats and bananas come together in a symphony of goodness, while spinach and cinnamon bring in a boost of vitamins, minerals, and blood sugar regulation. Don’t let the healthy ingredients fool you – almond butter adds a dollop of healthy fats and honey brings in natural sweetness. Sip on this smoothie and enjoy improved gut health all while feeling full and satisfied.
- 1 ripe banana
- 1/2 cup rolled oats
- 1/2 cup almond milk
- 1/2 cup Greek yogurt
- 1/2 tsp cinnamon
- 1 tsp honey
- 1 cup spinach
- 1 tbsp almond butter
- ice (optional)
- In a blender, combine the banana, oats, almond milk, Greek yogurt, almond butter, spinach, cinnamon, and honey.
- Blend until smooth.
- Add ice if desired and blend again.
- Pour the smoothie into a glass and enjoy!
This smoothie is packed with nutrients from a variety of sources and can provide a healthy and tasty start to your day!
Feeling lethargic, tired or worn down? Are you hungry in between meals? You may need some meal prep magic from a Nutritionist to increase your energy. Our Nutritionist created a mini meal prep guide with whole foods that energize your day.
Follow a few simple steps and regain your energy. By adding a few Fit Snacks to certain snacks you can create a highly nutritious power snack to take to work or quickly grab-n-go. Fit Snacks are meant to be convenient when you add a convenient snack to a nutritious raw food snack, what do you get? A nutrient dense treat that’s easy to grab-n-go. Keep reading to find out what we mean by ‘mini’ meal prep. As you read remember the smallest changes can make the biggest difference and abs are built in the kitchen is a phrase for good reason.
This meal prep guide is 100% Gluten Free, Grain Free and Dairy Free! Tip: use glass over plastic for meal prep and storage (blog coming soon).
The Perfect Keto Snack
The Limón con Chile is best characterized as flavorful in its spice profile rather than a purely hot jerky or spicy jerky. Talk about a crave worthy high protein snack. The best part is, it is Sugar-Free, Carb-Free, Gluten-Free and Keto friendly.
Mini Meal Prep Guide Snack #1: Yes, we said Snack!
Do you have time to eat 5-6 meals a day? It has been proven to boost metabolism, but who has time for 6 small meals. We always have time for a snack that is easy to grab-n-go or eat right at your desk while you’re working.
Add People’s Choice Carne Seca Limon Con Chile to a small snack bowl of sliced Red and Orange Peppers. This makes for a beautiful and tasty snack. We even have a fun drink tip you can pair with this perfect snack mix. Water with lemon. Did you know by simply adding lemon to your water it becomes a probiotic?
Typically you may not even consider adding a cut up vegetable to your meal prep. You may think that the weekly veggie tray at work will take care of your veggie needs. Veggie trays do not always have nutrient dense options and may not come often enough. Take the benefits of daily Red Bell Peppers for instance:
- More than 200 percent of your Daily Vitamin C Intake
- Packed with Vitamin B6 and folate
- Support healthy night vision
- Packed with Antioxidants
When you pair veggie snacks with lean protein you have a nutrient dense snack. That is why we encourage jerky! The Carne Seca line by People’s choice is inspired by the diverse culinary tradition of Downtown Los Angeles and its many migrant groups. Taste the flavors of Northern Mexico and the Southwest region of the United States. Focused on bold flavors, fresh ingredients, and simple techniques, our Carne Seca Beef Jerky features all natural ingredients and a simplified process to showcase the deliciousness of traditional Carne Seca Beef Jerky. Initial kick of heat from cracked red pepper blends into the richness of guajillo chili powder, cracked black pepper, and sea salt; finishes with a touch of lemon twang. Our goal is to celebrate the natural meat flavor of the thick cut beef jerky.
Make it a Meal: Limon Con Chile + Tacos
Here’s some meal prep words of wisdom. If you’re prepping 1 thing use similar ingredients to make it a meal. This way you spend less time and brain power thinking of new things to eat. If you are eating a diet high in veggies and Fit Snacks you are right on track. Now for some fajita veggie tacos.
Fajita Veggie Tacos
Red, Green, Orange and Yellow Bell Peppers, Sliced
Topping: White Onion, Tomato and avocado chopped into small pieces
Side: People’s Choice Limon Con Chile Carne Seca
Wrap in spinach or a beet tortilla for the full veggie effect.
Visit their WEBSITE to see more. A line of jerky with a flavor for the whole family ☺
Mini Meal Prep Guide Snack #2: Add this cheesy goodness to lunch without the guilt!
It’s lunch time and that cheesy craving hits and it hits hard. Rather than grab a bag of junk food grab a bag of Shrewd Food. Cure your craving and get much needed protein in your day.
Satisfying delicious taste and crunch without the fat, carbs or sugar. 14g Protein per serving.
It’s really as simple as that and usually the best snacks are.
Prep sliced veggies and add a small bowl or bag of these to the middle of the table. Poof! You have a work picnic or just a quick meal at work. We underestimate the energy we can gain from a few raw veggies, a savory snack and protein.
Slice: Bell Peppers (green, red and yellow), or buy mini bell peppers you won’t have to slice. Slice cucumber, carrots and that’s your colorful mini mid-day meal packed with nutrients.
Hemp Raisin Cookies
Cookies made with plantain flour for a delicious treat packed with flavor, perfect for paleo and vegan diets. Hemp Raisin is a soft, crumble cookie, packed full of juicy raisins!
Mini Meal Prep Guide Snack #3: We got the guilt free goodies! Gluten free, Grain free, Dairy free treat.
Trade in grains and gluten for these tasty cookies and you will feel the difference. The exchange rate with The Real Coconut Cookie is high. With hemp your body is getting all of the following; protein, iron, phosphorus and magnesium.
Meal prep Snack 2: Take a banana, small bowl of blueberries and sliced almonds to work, put them into a bowl when ready and enjoy with Coconut Cookies.
This is a great way to kick unhealthy sugary cravings for something much better. These cookies are low in sugar, higher in nutrients than other cookies and they have no artificial flavors, colors or preservatives.
Make it a Meal: Smoothie Bowl
These cookies are perfect to break up and add to the top of a smoothie bowl. Using all the same ingredients as above, (banana, blueberry and sliced almond mix) add Almond milk and oats.
Instructions: Blend Banana, Blueberry, Almond Milk and Oats. Place in Bowl. Top with Almond Mix and The Real Coconut Cookie Crumbles. *If it’s hot, be sure use frozen fruit and blend in ice so that your smoothie bowl is frozen.
At Fit Snack we only share snacks that meet our Nutrition Criteria and taste delicious. Taste is an important part fo the criteria here at Fit Snack. We want you to discover healthy snacks that satisfy all of your cravings and keep you feeling fit.
The Real Coconut offers an exciting range of plant-based snacks, wraps and sweet treats for snacking and sharing that emphasis on sustainability, digestive health, and flavor. The Real Coconut’s vegan and paleo-friendly recipes crafted by Daniella Hunter in her home kitchen and served at the original ‘Real Coconut’ restaurant in Tulum, Mexico are now brought to you online and in stores across the USA. Our cookies are made with plantain flour, and these delicious sweet treats are packed with flavor and perfect for paleo and vegan diets.
Visit The Real Coconut website if you really want to satisfy your cookie craving.
Just like you need healthy snacks if you are busy or needed a boost during the day, kids need healthy snacks at school. Every month we donate healthy snacks to kids in need. Fit Snack is family owned and from our family to yours we are striving to make a difference this season. Give the gift of Fit Snacks and feed a kid the snacks they need at school.
Join today and feed a kid in need OR just sign up for our news letter and we will continue to send healthy inspiration your way! Click here for your surprise discount.