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You are what you eat, which, in my case would be a life-sized box of TimTams! Joking aside, working from home has changed our lifestyle drastically. Even the way we do our grocery runs has shifted from in-store shopping to ordering them online and getting packages delivered to our doorstep. And depending on your living arrangements, your snacking selections can differ. As much as you want to stock superfoods for work from home, the price tags for some of them may deter you from making healthier choices.
Now that I live with fellow housemates, I am in charge of my grocery list. At times, I do give in to temptation. Whenever I feel lazy, uninspired, or just plain hungry, I end up grabbing a box or two of processed deliciousness that I know does nothing for me besides saving me some time and quashing those hunger pangs. Such foods would definitely not make it past my mother’s watchful eye!
I have to hand it to her though. Her insistence on the family eating right and sticking to fresh, organic produce has helped us all remain healthy to date.
In the interest of fighting temptation and eating healthy when working from home, I thought some research on those superfoods for work from home was long overdue. Join me in this discovery as you read on!
Best foods to increase productivity
Reduced physical activity is one of the most significant lifestyle changes that have been brought on by the need to maintain social distance. Moving about has been limited and whatever little exercise we get from the outdoors has been restricted to home-bound workouts. And this is when we remember to do them!
Not having anywhere else to go and having a fridge within reach means more snacking or erratic meal-times. It becomes a problem when you’re eating out of boredom rather than actual hunger. As a result, you have no idea how many empty calories you’re consuming without benefitting from the nutritional value of any sort. What you eat should not only satisfy your hunger pangs but should also keep your concentration span from fluctuating throughout the day. So,
What are foods that improve memory and concentration?
Food that is nutrient-rich and filled with the necessary vitamins, minerals, and antioxidants are called superfoods. They slow down the aging process, keep your body functioning at an optimum level, and improve immunity and memory recall.
They are part of a well-balanced diet and ensure that both your body and mind are functioning normally. While most superfoods are plant or seed-based, certain meat and dairy products have been proved to work as superfoods.
Although a lifelong vegetarian myself, I’ve listed the nutritional benefits of a few superfoods for both a vegetarian and non-vegetarian palate. Starting with;
Vegetarian
1. Berries
Why
Berries such as blueberries, blackberries, raspberries, and strawberries are low in calories and rich in fiber, Vitamin C, and antioxidants. Berries come from flowering shrubs and are small in size. They can be consumed frozen or as is, and is a key ingredient in desserts. It also complements other superfoods such as oatmeal.
Nutrients present
1 serving cup of mixed berries contains between 1.4 to 5 gms of fiber, vitamin C, vitamin K, and Manganese.
How it boosts work from home productivity
Blueberries are considered the king of antioxidants in the berry group. Antioxidants boost concentration and memory for upto five or six hours. It stimulates oxygen and blood flow to your brain, keeping the mind awake. The more alert you are, the better able you are to focus and prioritize work that needs to be done.
2. Dark Chocolate
Why
As a chocolate lover myself, imagine my relief knowing that I need not live out the rest of my life sans chocolate! Although dark chocolate with a cocoa concentration of 85% and above is bitter, it is still high in calories and saturated fats. If you’re watching your weight, Take particular care not to overindulge in this superfood for work from home! .
Nutrients present
1 ounce of dark chocolate 70% and above is recommended. It contains antioxidants in the form of phytonutrients called flavonoids.
How it boosts work from home productivity
Dark chocolate also lowers blood pressure and come under foods that improve memory and concentration, retention and cognitive processing. It helps you remember your progress and capture it such that you can stay on schedule.
The cacao plant chocolate is produced from contains theobromine, a compound that helps reduce inflammation.
3. Avocado
Why
Avocados have been part of the Mexican diet for 10,000 years. Ancient tribes like the Incas and Mayans grew avocados before the Spanish explorers introduced the fruit to the rest of Europe. Avocados are a staple ingredient in smoothies, salads, guacamole and desserts. Avocados have a creamy, buttery texture, making it a great substitute for sandwich spreads.
Nutrients present
Avocados contain vitamin K, C, E, B-6, niacin, riboflavin, magnesium, beta-carotene, and omega-3 fatty acids.
How it boosts work from home productivity
Avocados, like berries, stimulate blood circulation to the body and brain, which is key to feeling energised and productive. Avocados can help fight meeting fatigue by providing sufficient blood flow to the brain so that you don’t tire out even before wrapping up the day. It fires up the brain and maintains eye-health, which is a necessity when your work involves a lot of screentime.
4. Bananas
Why
Bananas are a versatile superfood. It's sweet and loaded with nutrients. Bananas can be eaten raw, baked into bread and desserts, or blended into protein shakes. It originated from south-east Asia, specifically India and was brought to the West by Arab conquerors in 327 BC.
Nutrients present
Bananas contain potassium, magnesium, vitamin C, B6 and glucose to maintain your energy levels and satiate hunger.
How it boosts work from home productivity
Banana is highly-fibrous and improves gut health and bowel movements. Snacking on it keeps stomach ailments at bay, reducing the need to take sick days when working remotely. The potassium in it can be helpful to hypertensive people by regulating blood pressure. A must-have on your list of superfoods for work from home if you're facing high stress levels at work!
5. Spinach
Why
Spinach is a common household leaf. It can be eaten in the form of a salad, curry or paired with meat and cheese dishes.
Nutrients present
Spinach leaves contain potassium, beta-carotene and vitamin K.
How it boosts work from home productivity
Like bananas, spinach has high levels of potassium in it, making it one of the superfoods for work from home that is highly recommended for hypertensive patients. It also strengthens bone health and improves motor skills, coordination ability and learning retention capacity. When working remotely, you’ll realize your concentration can drop or waver during long meetings. Incorporating spinach into a meal can improve your concentration powers. It also boosts your ability to process information and retain what you’ve learnt, which is useful if you’ve signed up for virtual training sessions that are part of your role and professional development goals.
6. Kale
Why
Kale is a cruciferous green belonging to the same family as cabbage, broccoli and cauliflower. It's nutrient-rich and usually has purple or green colored curly leaves. Kale can be used in salads, chips and sandwiches. There are four varieties of Kale, which are curly, dinosaur, Redbor and Russian. they get their names from the pattern, origin and color of the leaves.
Nutrients present
Kale contains Vitamin A,K,C, B6, Manganese, Calcium, Copper, Potassium and Magnesium. It also contains alpha-linolenic acid, a type of omega-3 fatty acid, vitamin B1 (thiamin), vitamin B2 (riboflavin), vitamin B3 (niacin), iron and phosphorus.
How it boosts work from home productivity
At just 33 calories, a cup serving of kale can drastically increase the nutrient content in your diet. Being high in antioxidants like beta carotene, quercetin and kaempferol, Kale rights your mindset towards alertness and productivity. You can stay sharp in meetings, contribute actively to virtual catch-ups and even uplift the general group mood, given that Kale also has antidepressant properties!
7. Greek Yogurt
Why
Greek Yogurt, unlike other curds, have fewer carbs in them and do not contain whey. Strained Greek Yogurt has less sugar levels than regular yogurt and has a creamier texture with a sharp bite. Greek yogurt is protein-rich which suppresses appetite. For comparison, a 6-ounce serving has the same amount of nutrients as 2 to 3 ounces of lean meat.
Nutrients present
1 serving cup contains calcium, protein, probiotics, iodine and vitamin B-12..
How it boosts work from home productivity
Greek yogurt is a superfood for work from home that is full of probiotics. Probiotics are good for both mental and gut health. It releases serotonin and dopamine in messages between the brain and gut, which alleviates loneliness-induced anxiety. Eating a cup of yoghurt can also help you feel fuller for longer without the drowsiness that usually accompanies a hearty meal. With the right satiety cues, your mind doesn’t wander to snacking out of boredom and is free to give work your full and undivided attention! So, the next time you feel the Monday blues hitting you, reach out for a cup of Greek yo!
8. Eggplant
Why
Eggplants are technically a berry, but are often grouped along with other vegetables. Eggplants are a part of the Mediterranean diet and are usually eaten fried, mashed, grilled or roasted. Baba Ganoush, anyone?
Nutrients present
1 serving cup of eggplant contains vitamin C, vitamin K, vitamin B6, thiamine, niacin, magnesium, manganese, iron, phosphorus, copper, fiber, folic acid and potassium
How it boosts work from home productivity
Eggplant skin contains nasunin, an antioxidant that chemically improves your brains’ focus power.
B. Non-vegetarian
1. Salmon
Why
If you’re a proud pescatarian, you’ll rejoice at the idea of having more of this fatty fish as superfoods for work from home! Wild salmon contains four times the amount of vitamin D than farmed salmon. And like most fishes, salmon is rich in long-chain omega-3 fatty acids such as EPA and DHA(Docosahexaenoic Acid). You can season Salmon with herbs and spices and serve it grilled, baked or smoked!
Nutrients present
Salmon contains Vitamin D, protein and omega-3 fatty acids.
How it boosts work from home productivity
Salmon is one of the many superfoods for work from home that boosts memory recall, reduce inflammation, lower blood pressure and decrease risk factors for heart disease.
2. Eggs
Why
Another versatile food like its vegetarian friend, the banana. Is it merely a coincidence that an egg yolk and banana peel share the same color even? Eggs are a staple in baking and everyday cooking. Considering how it contains a little bit of every nutrient, eggs are an all-round, inexpensive superfood to have at hand!
Nutrients present
Eggs contain selenium, vitamin D, A, E,K, B2,B5,B6, B12 and minerals such as zinc, iron and copper.
How it boosts work from home productivity
A single boiled egg contains 77 calories. Eggs contain Choline, a cell-membrane builder that produces signaling molecules in the brain. This choline also stimulates the brain’s reactive sensors and increases attention spans. A helping of eggs is good for eye-health too. If the nature of your work involves more screen time, you need to ingest superfoods for work from home that reduce risks to vision, such as degenerative diseases like cataracts and macular edema.
3. Grass-fed beef
Why
Grass-fed beef refers to the diet cattle has been raised on in farms. It usually cooks 30% faster than grain-fed meat, and should be defrosted before cooking.
Nutrients present
Grass-fed beef contains omega-3 fatty acids, vitamin E, niacin, Riboflavin, sodium, folate, magnesium, phosphorus, betaine, vitamin B12, choline, iron and pantothenic acid.
How it boosts work from home productivity
Grass-fed beef contains fewer calories and more healthy-fats. It keeps you feeling fuller for longer, preventing boredom snacking. Like Avocados, this variant of beef is keto-friendly and helps control the risk of heart disease. It also contains a fatty acid called CLA (conjugated linoleic acid) which prevents comorbid conditions such as obesity and diabetes. This fatty acid is also helpful in fighting cancer and keto flu, a condition arising from the ketogenic diet following the drastic reduction in carbohydrate intake.
How can I eat healthy working from home?
Incorporating the right food that complement each other in flavor and nutrients are essential to eating healthy. When it comes to eating right, quality and quantity both matter. Even if a food item is healthy and nutritious for you, it does not automatically mean that one can eat any proportion of it. How much you consume in a day dictates your weight management goals.
If you’re someone who cannot do without their morning cup of joe, you can stick to one or two cups of unsweetened green or black tea or coffee. However, you should keep yourself hydrated by sipping (not chugging!) water throughout the day. Remember to track your water consumption, reducing it gradually just before you retire to bed.
When you drink and eat healthy while working from home, you'll notice a gradual improvement in your focus when logged in. Going hungry by skipping meals or working through meal-times is counter-productive, as it only means you’ll overload on your next meal to compensate for the missing calories. I hope you’ll consider adding some, or even all of the superfoods for work from home listed here in your next meal. And if you’ve tried a new recipe with it, remember to hit me up.
After all, sharing is caring!
