As anyone who finds themselves fighting to keep their eyes open come 3.30pm every day can attest, the ‘arvo slump’ is an actual thing: your energy-levels plummet, productivity dwindles and (inevitably) the dreaded sugar cravings hit.
But what if we told you that all you need to do to avoid the crash is simply reassess your lunch order? Here, Lawrence Mitchell, Health & Wellness Coach for Sumo Salad dishes his top tips for all-day energy.
1. Max your salads
Salad doesn’t have to be boring - there are so many ways to boost the nutritional value. When creating a power-packed salad, it should be rich in protein, fibre and nutrients for high energy levels all day long. They are also a great way to increase your vegetable and fruit intake. When creating a salad, it should contain fresh colourful ingredients for the base then maximised with substantial extras such as brown rice, fibre-full vegetables or eggs. This will leave you full, satisfied and give you enough energy to keep going. Try topping your salad with seeds such as sunflower, pumpkin or sesame that not only have amazing health benefits but will support greater energy.
2. Supercharge your sanga
Carbohydrates are one of the most vital sources of energy for your body. The classic sandwich can be a way to incorporate complex carbohydrates that are rich in vitamins and minerals, lean proteins, healthy fats and veggies to your diet. Make sure to choose wholegrain or whole-wheat bread to allow your body to get the full benefits of the grain that provide key nutrients. It is also high in dietary fibre that keeps your stomach feeling full. Add a good source of protein, lots of salad and be mindful about dressings. A good alternative to full fat mayonnaise is spreading avocado.
3. Fill up on protein
Adding high-quality protein to your lunch will not only up your energy levels, but also support cognitive functions to keep you focused. Filling up on beneficial protein sources such as fish, beans, unprocessed meats, tofu etc. will help curb the appetite and allow you to maintain a healthy weight.
4. Snack smart
It is way too easy to grab a packet of chips or a chocolate bar during lunchtime. But as delicious as these snacks may be, they don’t boast the nutritional benefits needed to keep you going. Instead, pair your lunch with a piece of fruit such as a banana containing good carbohydrates, small tub of greek yoghurt and berries that is high in protein or a handful of nuts containing essential healthy fats. By eating small side-meals regularly, you’ll keep your metabolism firing and fuel your body too.
5. Choose wisely
When your schedule is jam-packed and you don’t have time to pack your lunch make sure to choose a healthy option. Sumo Salad have a huge range of power-packed meals that include fresh healthy ingredients that satisfy hunger and sustain your body. It is very important to choose fast food that will nourish your body and give you vital nutrients.