5 Ways to Increase Your Energy at Work

It is easy to get caught up at work and forget about the most important thing in your day…YOU! By Friday, you might feel exhausted, over-worked, and down right done.  There are a few ways to amp up your energy during the week and enhance your mood so you feel a little less exhausted by week’s end.  And, you don’t have to drink coffee on your breaks to get that energy boost. Here, we use nutrition and movement as your 2 best tools:

  1. Eat Snacks with Staying Power: Choose snacks that do not come from a package and do contain protein and fat. This way, they take longer to digest as they regulate blood sugar better than eating simple carbs. Always be prepared and bring your snacks to work.  When hunger strikes or energy is low, you won’t be tempted to grab for the ‘wrong’ choice.  Try peanut butter + banana, walnuts + blueberries, roasted chick peas + fruit, hard boiled egg + veggies sticks, or hummus  + cucumber.chickpeas
  2. Hydrate Without Coffee or Sugar: Avoid soda pop, bottled drinks, and fancy coffee drinks that are high in sugar and will spike your blood glucose levels…leading to a crash. Try replacing coffee with green tea, flavoured water with lemon and mint, ginseng tea, and coconut water for ultimate hydration.
  3. Get Outside: 15-20 minutes of vitamin D from the sunshine increases mood and energy, and decreases your risk of many diseases and depression.  Fresh air lowers anxiety, cleans your lungs, lowers your heart rate and aids in digestion.  Try even a short walk around the block during your break.
  4. Turn Away From All Screens: This also means phones, games, social media. Try not to take your coffee break at your desk.  Get a fresh perspective and view, and let your eyes rest.  Try closing your eyes and listen to a guided coffee break meditation. This is your time to recharge and not work.
  5. Stretch It Out, aka Deskercise: Standing up and stretching will revitalize you, increase blood flow and instantly energize.  Staring at a computer, sitting too long, lifting and sorting will all leave your body feeling sore and tired.  Try some simple stretches once or twice a day to get blood flowing, stay limber, ease muscle tension, reduce headaches and eye strain, and improve your overall health.forest

Jen Casey is a Holistic Nutritionist with Next Bite Nutrition Coaching in Vancouver, BC. She focuses her practice on whole body wellness and building a solid foundation for the pillars of health. Learn more about Jen and her healthy recipes on Instagram.

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Jen Casey, CNP

Jen Casey is a mother of 2, a Holistic Nutritionist, a business owner, and a BCRPA Certified Fitness Instructor. Jen has always had a passion for alternative wellness practices and non-toxic home and body. After the birth of her first baby in 2001, Jen developed her own line of natural baby care products, Dimpleskins Naturals, when she felt that nothing on the market was natural enough for her family. In the past, Jen has worked as a Green Coach with the David Suzuki Foundation, teaching families how to better 'green' their home and life, and still runs classes in Vancouver on ways to reduce chemicals from every day products for a healthier home. Today, Jen works as a Holistic Nutritionist with her company, Next Bite Nutrition Coaching. She focuses her practice on whole body wellness, incorporating diet, movement, sleep habits and stress management as part of her customized wellness plans. Her services include meal planning, wellness concierge services, fitness recommendations, diet and lifestyle interventions through the ages. Her recipes have been published in the Wall Street Journal, MondBodyGreen.com, Global BC and she is a regular Contributor on Nourished + Bare. Learn more about Jen at online, http://www.NextBiteNutritionCoaching.com

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