We know what you are thinking: Yeah, yeah, a healthy diet and stress reduction are important, but at this time of year, with back-to-back appointments and double shifts, who has time to worry about it? You should trust that it is worth making the effort. Trying to work without proper nutrition and hydration can leave you jittery, exhausted and irritable—not to mention at higher risk for injury—and in the longer term, susceptible to high blood pressure, high cholesterol and heart disease.
In a 2020 poll, 49% of adults said physical and emotional stress took a toll on their behavior.
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We know what you are thinking: Yeah, yeah, a healthy diet and stress reduction are important, but at this time of year, with back-to-back appointments and double shifts, who has time to worry about it? You should trust that it is worth making the effort. Trying to work without proper nutrition and hydration can leave you jittery, exhausted and irritable—not to mention at higher risk for injury—and in the longer term, susceptible to high blood pressure, high cholesterol and heart disease.
If you think you only have time for coffee, energy drinks and maybe greasy takeout for lunch during the winter (or any holiday season for that matter), read on for some expert Rx. The following are expert tips for prepping easy, healthy meals and snacks, plus quick, effective stressbusters to power you through busy days.
1. Start Small
Rather than vowing to do it all (healthy meals! proper rest! regular workouts!) this season as your appointment calendar starts to bulge, begin by making one healthy change you will stick to, suggests Brenda Peralta, a registered dietitian at FeastGood.com. Starting small is less overwhelming and will not set you up for failure.
“When people try to handle everything at once, they might get overwhelmed and give up,” Peralta says. “Small steps toward a healthy lifestyle are more sustainable.”
Make meals healthier by including a protein source in each meal or adding a veggie side, Peralta says. Or drink one more glass of water than you normally would at the salon. Once that becomes routine, you can add a second healthy habit to your repertoire.
Also, remember that every meal or snack does not have to be ultra healthy to make a positive difference, says Brittany Lubeck, registered dietitian and consultant for OhSoSpotless.com. Choosing whole grains over enriched grains (e.g., whole wheat bread instead of white, or brown rice instead of white), opting for lean meats instead of red or processed meats, and cooking with healthy fats such as olive oil have an impact.
“Do not feel like all of your produce has to be fresh either; there is still plenty of nutritional value in frozen and even canned fruits and vegetables,” Lubeck adds.
To make healthier eating easier all week long, carve out time on a day off to make a big batch of a wholesome grain or legume that can serve as a meal base, says Emmie Keefe, certified holistic health coach and founder of HealthyEmmie.org. High-fiber carbohydrates, such as brown rice, keep you feeling fuller longer and raise blood sugar levels more slowly than refined carbs, which tend to cause a spike then a crash.
Cook up some brown rice, quinoa or bake some sweet potatoes; wash and steam some broccoli or kale; and have some fruit, such as mango or berries on hand. Prepping a base and vegetable takes little time and lets you build nutritious bowls in minutes throughout the week, Keefe says. Broil salmon, chicken or tofu to put on top for a healthy dinner, or take a bowl to work if you have access to a microwave.
2. Power Up With Protein
“That thing about how it is crucial to start your day with breakfast is true,” says Gabrielle McPherson, M.S., a registered dietitian and licensed dietitian-nutritionist in St. Louis, Missouri. “Skipping breakfast can leave you feeling extra tired just a couple of hours into your workday or even binging on candy or snacks in the breakroom later.”
Eggs contain a good amount of protein that will keep you fuller longer, McPherson adds. Plus, an egg-based breakfast is quick to prepare and can also be microwaved at work. Try an egg, rice and veggie scramble, an egg sandwich or an egg tortilla wrap.
“Protein is a must at breakfast time to help keep your blood sugars nice and stable,” McPherson says. “Too often, I see people go for high-sugar breakfast foods that do not offer any healthy fats or protein, such as a blueberry muffin or a Pop-Tart.”
Protein in the morning helps keep metabolism humming throughout the day, says Carol Aguirre, M.S., a registered dietitian and licensed dietitian-nutritionist who specializes in vegan diets and weight loss in Fort Lauderdale, Florida. Ideally, all your meals should include protein with roughly 20 grams in most of them.
3. Make Quick, Creative Choices
Try some of Aguirre’s suggested combos for balanced meals that are packed with nutrition, are not boring and are easy to take with you to the salon:
- Black bean, salsa and avocado wraps
- Peanut butter, banana and maple syrup wraps
- Vegetable soups with added chickpeas and kale
She also suggests opting for healthy fats as much as possible: “Fats from avocados, nut butter, seeds, eggs, dairy and certain oils will slow down digestion, help you feel satisfied, and even help you absorb more nutrients from your breakfast,” she says.
Good fast options to keep in the salon fridge, Lubeck says, include:
- Greek yogurt
- Single-serve hummus packs with crackers, pretzels and veggies
- String cheese
- Homemade tuna salad or chicken salad with crackers
- A smoothie or protein shake from home
- Hard-boiled eggs
Prep for particularly hectic days—when even nuking a hot meal and sitting down to eat it seems impossible—by keeping healthy grab-and-go snacks at work that do not require heating or even refrigeration, such as unsweetened applesauce cups, dried edamame, bags of mixed nuts or prewashed whole fruit, McPherson suggests.
There is research to suggest that some foods might boost the mood, Peralta says. Supplying the body with tryptophan, for example, helps set the stage to produce serotonin, a neurotransmitter in the brain related to sleep, mood regulation and impulse control.
“Some foods increase serotonin levels,” Peralta explains. “This is often called the ‘happiness hormone.’ Foods like nuts, seeds, cheese, salmon and turkey seem to increase it and can bring stress levels down.”
An Australian study published in the American Journal of Public Health in 2016 found that eating more fruits and vegetables made participants feel happier and an increased sense of well-being. Mood multitaskers include dark chocolate and berries, which contain antioxidants thought to help reduce inflammation, and fatty fish (such as salmon and tuna) and vegetarian sources (such as flaxseed and walnuts), which contain omega-3 fatty acids that studies suggest help relieve symptoms of depression.
Mason Jar Salads
- Brown rice, roasted chickpeas, radishes, shredded cabbage and carrots with Green Goddess dressing.
- Falafel, hummus, olives, peppers, romaine lettuce and tomatoes using balsamic vinaigrette and a side of whole wheat pita.
4. Take a Holistic Approach to Your Health
A tip that is easy to do no matter how busy you might be is to stay hydrated, Aguirre says. Invest in a cute large water bottle you will enjoy carrying around that will not need frequent refilling throughout the day.
“Use a straw—you will drink more that way,” Aguirre adds. “Keep track of how much you are drinking. It is nice to see the visual. Also, try mixing up the water flavors for variety to avoid boredom, such as adding mint, berries, lemon or cucumber. Staying hydrated will also help with staying focused throughout the day.”
If you usually spend your breaks scrolling through social media, try taking a walk instead. Lubeck suggests: “Even stepping outside for your break to breathe in the fresh air could improve your mood. You might consider using mediation or stretching apps outside as well to maximize those good endorphins.”
Remember that what you eat, how you move and even how you breathe are all interconnected and play a role in your health, she says.
“Your brain and your gut are very much connected, and when one is ‘off,’ so is the other,” Lubeck says. “This could mean that focusing even just a little on your nutrition could lead to better brain function, in addition to better mental health.”
Stress and Your Health
In a 2020 poll, 49% of adults said physical and emotional stress took a toll on their behavior.
21% said they had experienced increased tension in their bodies.
20% said they were quick to anger or prone to “snapping.”
20% reported mood swings.
17% said they had screamed or yelled at a loved one.
Source: American Psychological Association’s Report, Stress in America 2020, apa.org/news/press/releases/stress/2020/report-october
Sources
“Job Stress Health Effects,” uml.edu/research/cph-new/worker/stress-at-work/health-effects.aspx
“How to Boost Your Mood with Food,” healthblog.uofmhealth.org/health-management/how-to-boost-your-mood-food
“Does What You Eat Affect Your Mood?”, health.clevelandclinic.org/bad-mood-look-to-your-food
“Efficacy of omega-3 PUFAs in depression: A meta-analysis, nature.com/articles/s41398-019-0515-5
“Evolution of Well-Being and Happiness After Increases in Consumption of Fruit and Vegetables,” ajph.aphapublications.org/doi/10.2105/AJPH.2016.303260
About the Author
Virginia Pelley is a freelance writer and editor based in Tampa, Florida.
