(Jacob Rumans) #1

Snacks for


Keep these healthy
nibbles at work to help
keep you calm.

    ● Raw, unsalted nuts
Nuts contain B vitamins
to replenish stores
depleted by stress.
● Chamomile tea
Millen recommends
sipping a herbal tea when
feeling stressed as it helps
calm your nervous system.
● Dark chocolate
Research shows it can
lower levels of the stress
hormone cortisol.
● Protein smoothies
Can’t stop snacking?
A healthy shake will keep
your blood sugar levels
steady until the next meal.

Do you often suffer from IBS symptoms at work or
get a post-lunch energy dip? It could be down to
your lunchtime habits. If you eat on the run or wolf
down a sandwich at your desk, your body doesn’t
get time to digest the food.
‘Taking time for all your meals means your digestive
tract will be able to digest and, therefore, absorb
better,’ says Millen. ‘It also means you have some
down time to breathe before you have to work again.
Breathing out slowly lowers levels of cortisol.’
A well-balanced lunch is the perfect opportunity to
refuel your body and brain with the nutrients it needs
to stay sharp all afternoon.

Salmon salad with olive oil and lemon dressing

Ensuring around 30 per cent of your lunch is a healthy
protein, such as salmon, helps keep your blood
sugar levels stable and your mind sharper. If you’re
vegetarian or vegan, try mixed beans or tofu. Salad
greens are rich in vitamins B, C and magnesium
which your body uses up when under stress.
Meanwhile, lemon juice aids digestion and lowers the
GI of your lunch, aiding the slow release of energy.

If you find it hard to switch off
in the evenings or suffer from
sleep problems, planning
a supper containing
foods could be key.
Eating foods such
as wholegrain
carbohydrates can
help your brain generate
calming hormones such as serotonin
that will prepare you for sound sleep
and keep your blood sugar levels
steady through the night.
‘For dinner, I recommend foods that are
high in tryptophan, such as chicken,
eggs, fish and turkey, because they
get converted into melatonin which is
the hormone that makes us fall asleep,’
says Millen.
Eating dinner at least a few hours
before bed will also ensure your body
can focus on essential repair during
sleep, rather than digestion.

Chicken stir-fry with brown rice
and vegetables

Wholegrain carbohydrates such as brown
rice release their energy slowly ensuring
your low blood sugar levels don’t wake
you up in the night. Chicken contains an
amino acid called taurine which calms
your brain, helping you unwind. Veggies
are rich in soluble fibre which helps
stimulate enzymes in the liver that can
reduce inflammation linked to stress.
WORDS: Mary Comber IMAGES: iStock

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