Nicolette Dirk
AFTER a long year of work many people feel depleted and ready for a well-deserved time out.
But according to nutrition expert Vanessa Ascencao, over-indulging in food and alcohol at late-night functions is the unhealthy way many people deal with year- end blues.
“We live in a very stressful country where we are ranked as the second most stressed country in the world,” said Ascencao.
To manage work stress levels in healthy, constructive ways, she recommends exercise and building up a sweat.
This time of the year energy depletion is also a problem at work. Wheat, sugar, alcohol and all forms of stimulants are the main culprits that actually decrease energy levels at work. “It becomes a vicious cycle. Dehydration, lack of sleep and our attitude all affects our energy levels,” she said. Ascencao added that coping with work stress by drinking copious amounts of coffee, alcohol, sugar and cigarettes while not getting enough sleep is not the way to go.
Boosting your energy levels at work can also be done through vitamin supplements. “Vitamin B12 is amazing and you don’t even need to get the injection. Spirulina is a must for energy too,” said Ascencao.
When it comes to foods that boost your energy at work, Ascencao said hot water and lemon every morning will kickstart the digestive system and boost the liver.
“Green veggies – raw and cooked – should be 70 percent of your diet. You can also find your good fats in coconut oil, avocado, wild caught fatty fish, raw seeds and nuts,” she said. To boost your energy levels before work Ascencao also suggests a smoothie, made from almond milk and fresh fruit with a scoop of protein and coconut oil.
To keep your energy levels up for the day Ascencao said fresh fruit and almonds is also a great summer breakfast.
“Don’t reach for excess coffee, bread, cereal, plus sugar in everything or sugar-loaded yoghurts and spreads! Start your day on a good note,” she said.
To keep you going at work Ascencao said you should avoid snacking too much as digestion in itself takes up a lot of energy.
“If you’re eating correctly and combining your food correctly you won’t need to snack. However at the office it is always best to have some raw unsalted nuts, some fresh fruit, hummus and veggies or any homemade grain-free snacks,” said Ascencao.
“I would recommend you leave at least five hours between meals – it will take some getting used to but it’s worth it as your energy levels will soar,” she said.
“When it comes to keeping your mind focused this time of the year protein and good fats, optimal digestion, exercise and the removal of sugar is the way to go.
“Digestion is key. Most of us don’t have optimal gut health and this really affects our mood and energy levels, leaving you with brain fog and feeling lethargic,” said Ascencao.She added that low energy immediately affects our ability to focus.
“Omega 3 is essential for optimal brain function, and you also need protein to balance blood sugar levels (no more spikes in energy throughout the day).