At Home with Dr Christian Jessen - 119

| WELL AT WORK |
all your joints a break. It's also
important to give your eyes a break
from the computer screen to prevent
strain, dry eyes and double vision.

Y OU R DA I LY
F OOD B O O ST
7am
A glass of warm water with a little fresh
lemon squeezed in to hydrate your
system (you tend to be dehydrated
after several hours asleep).
8am
Porridge sprinkled with nuts and berries
(or any other fruit) and topped with
plain live yogurt. 'The nuts and yogurt
add protein, which help to keep your
blood sugar steady, while the oats are
high in fibre for healthy digestion. The
fruit is the first of your five-a-day
of fruit and vegetables,' says Ian.
9am
Cup of good coffee. 'If you really must
have caffeine, enjoy one cup of good
coffee or tea at your desk and savour
it,' says Ian. Although coffee and
tea contain caffeine - not great for
balanced energy - they are also rich
in health-giving antioxidants.

WORDS: CHARLOTTE MACNEIL | PHOTOGRAPH: GETTY IMAGES

11am
Pear with a handful of almonds. 'You
need to eat again now to prevent a fall
in blood sugar,' says Ian. 'While fruit
is good for you, it's important to eat
something containing protein - such as
nuts or seeds - along with it to slow
the release of glucose.' And have a
glass of water - dehydration is a
significant cause of fatigue.
1pm
Cold chicken on rye bread with salad. This
provides the ideal balance of protein with
slow-releasing carbohydrates to keep you
going all afternoon - plus a hefty dose
of nutrients. Or choose from What's In
Your Lunch Box? (right). And don't forget
a decent intake of water (you should aim
to drink two litres a day)!
4pm
Oatcake with houmous and carrot sticks.
To dodge the afternoon slump, avoid
sugary foods and eat a combination
of protein and slow-releasing carbs. If
you really want a cuppa, choose green
tea, higher in antioxidants but lower in
caffeine than your regular builder's brew.

WHAT'S IN YOUR LUNCH BOX?

Not only will packing your own food save you a lot of money over
the working week, it will also give you more control over what you're
eating. Mix it up a bit and make lunchtimes exciting - and healthy

DR
CHRISTIAN
SAYS

'Working in a
stuffy office can
spread germs and
airborne viruses
very easily. A lot
of illnesses tend
to do the rounds.
Give your immune
system a boost to
keep your defences
up - eat fresh fruit
and vegetables
in your lunches,
take a vitamin
C supplement
and carry an
antibacterial hand
sanitiser to keep
yourself clean and
lurgy clear!'

1

SMOKED MACKEREL, BAKED SWEET POTATO WITH SALAD
This couldn't be easier - just grab all the ingredients before
you leave home and assemble in your kitchen at work. Sweet
potatoes tend to take a couple of minutes more to microwave than
standard ones, depending on their size. It's the perfect lunch - the
mackerel's packed with brain-healthy omega-3 fats, the sweet potato
is crammed with fibre and immune-boosting vitamin C and
beta-carotene, while salad gives you a mega-dose of vitamins.

2

CHICKEN, AVOCADO AND WATERCRESS SANDWICH
If you're cooking chicken the night before, prepare some extra
and allow it to go cold. Choose good granary bread - it
releases its glucose more steadily than white - and spread it with ripe
avocado instead of butter. Then chop up the chicken, sprinkle on some
watercress and season for a sandwich bursting with essential nutrients.

3
4

WHOLEMEAL PITTA STUFFED WITH HOUMOUS AND SALAD
Simply spoon in protein-rich houmous, which is also high in
digestion-boosting fibre, and crunchy salad, for vitamins.

PASTA SALAD
Cook an extra portion of pasta the night before, then mix with
rocket (or another dark green leaf), chopped tomatoes, peppers
and tinned tuna, drizzle with olive oil and balsamic vinegar, and you
have a sustaining meal packed with vegetables and protein.

5

VEGETABLE SOUP WITH BEANS AND RYE BREAD
Either make the soup yourself at home - just whizz some cooked
vegetables with some stock, onion and herbs to taste - or buy a
good-quality carton and microwave it in the office. Ian suggests adding
a few tinned butter beans for protein and texture - and as beans count
towards your five-a-day, you'll have two or three of your servings in one
go. Delicious - and better than low-quality tinned soup.

BE AWARE OF YOUR POSTURE
Try to catch yourself hunching and
sit up straighter. 'You shouldn't have
a ramrod-straight back; your spine
should be neutral and shoulders
relaxed,' explains Sammy.

Clear your mind

An untidy environment and
overcrowded mind can make you
super-stressed - and less productive.
Plus, if you're tense, you're more
likely to reach for unhealthy foods
and develop bad habits. You may not
be able to cut your workload but you
can keep your mind clear to cope.
GO BACK TO BASICS You've
probably heard this before but
making lists and keeping your desk
clear really will cut your stress levels.
On a practical level, it will help you
prioritise tasks, focus on the most

important jobs first, and reduce time
spent searching for what you need.
SNIFF UP Peppermint or citrus
essential oils, such as lemon and
grapefruit, can help raise your
energy and improve clarity. Sprinkle
drops of one on a tissue and sniff
regularly to perk yourself up.
GO OUTSIDE Never stay at your
desk at lunchtime - even if you have
a lot to do, it's counterproductive.
Research by mental health charity,
Mind (www.mind.org.uk), has found
a walk outdoors, particularly if you
can find a green space such as a
park, can ease anxiety.
HAVE A LAUGH Make a regular
lunch date with someone not related
to your work. It will stop any tension
and help you think clearly.

www.athomemagazine.co.uk MARCH 2015 | 119
http://www.mind.org.uk http://www.athomemagazine.co.uk
At Home with Dr Christian Jessen

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