What does it take for a flower to fully bloom? It needs an ideal environment, extra special
attention, and the proper nutrients – without these things it will wilt and eventually die. The same is true for you and your career! What does it take for you to fully blossom in your job – first you need the right environment (including your workplace and the people in it), you need to pay extra special attention to your personal and professional development (self-improvement), you need to be healthy and have a good balance between work and life. This month at LTAW we will talk about how you can fully bloom in your career.

The following foods have been proven to give your mood and energy level a lift.

Energy Boosting Foods
We all experience points in our workday where it feels like all of the energy has been zapped out of us. The worst thing you can do is choose a quick-fix like a candy bar to give your energy a boost. I’m not saying that candy bar won’t give you energy – it will – just not long lasting energy (within 30 minutes – 1 hour you will crash and be right back where you started). The following foods are better options to give you longer lasting energy.

Nuts – Almonds, walnuts, pecans and cashews contain protein and coenzyme Q10, a nutrient that helps produce energy inside our cells. This combination makes these nuts a great choice for both a quick energy jolt and long-term endurance. Keep a can of mixed nuts at your desk for easy access when you start to feel drained. Unsalted choices are best.

Pumpkin Seeds – Similar to nuts, pumpkin seeds contain protein, vitamins and healthy fats. Pumpkin seeds also contain magnesium, which helps convert food into energy. You can find pumpkin seeds at your local grocer.

Whole Grains – We have all heard that carbs are good sources of a quick energy boost, which is the reason many athletes will partake in a “carb-load” before a big sporting event. But it’s important to differentiate between the carbohydrates that will give you a lasting boost and the ones that will just give you a short-term burst of energy (like that candy bar!). Energy from refined carbs like white bread and white rice won’t last ; you’ll be feeling sluggish again within 30 minutes. However, brown rice, oats or whole-wheat bread will give you the lasting energy that you are seeking.

Apples, Bananas, Blueberries – Apples contain fructose, which is quickly and efficiently processed by our bodies for energy. Bananas, a favorite of bodybuilders, offer potassium, which helps muscles contract properly. They also contain glucose, a fruit sugar that is rapidly digested and turned into energy, giving you that alert feeling right away. Blueberries contain antioxidants that can help improve cognition. Try them all together in a refreshing smoothie (add a little low-fat yogurt, also known to give an energy boost).

Water With Lemon – Dehydration can decrease both metabolism and energy levels in y our body. When you’re feeling a little slow-moving, try some water to lift you up, preferably with lemon for added vitamin C. Keep lemon flavored bottled water handy at your desk (when you can, go for the fresh lemon option – fresh is always better.). Coconut water is also a great energy booster because it contains electrolytes and potassium.

Dark Chocolate – Now we have permission to eat chocolate! Dark chocolate is known to boost metabolism, increase alertness and sharpen cognitive skills for a short-term period after consuming it. A study found that flavanols in dark chocolate increase blood flow to key areas of the brain for two to three hours, helping to fight fatigue.

Citrus – Citrus can make you feel more alert because the vitamin C helps your body absorb iron. Even the scent of citrus may help give you get-up-and-go. Try keep citrus scented air freshener in your office space.

Mood Boosting Foods
At some point during your workday you have probably felt at least one of these moods: cranky, sad, stressed, angry or anxious. You probably just waited until the mood passed, but did you know there are foods that can help reverse these moods?

Cranky: Complex Carbohydrate and Protein Combo – Crankiness is often attributed to a decrease in your blood sugar level. The combination of a complex carb and a protein can help keep your blood sugar consistent throughout the day. For breakfast try an apple and peanut butter combination. Other combinations include carrots and hummus, and blueberries and cottage cheese. Another great snack is boiled edamame which is packed with both carbs and protein.

Sad: Omega-3-Rich Fish – Low levels of omega-3 fatty acids have been linked to depression. Oily fish, such as salmon, mackerel and sardines have high levels of omega-3s. Salmon also contains B12, a mood-elevating vitamin. Try having a salmon salad with leafy greens for lunch (the leafy greens are also a good energy source!). Don’t like fish? Snack on a handful of walnuts, which are also a great omega-3 source.

Stressed: Dark Chocolate – (More permission to eat chocolate – yes!!) A study found that eating even a small amount of dark chocolate, 1.4 ounces, about two squares of a chocolate bar, has the power to lower the stress hormone cortisol in your body. If you eat this amount every day, you’ll reap even greater benefits. So pack a couple of squares of dark chocolate for a daily snack at work.

Angry: L-Theanine & Vitamin B6-Rich Foods – Green tea contains L-theanine, an amino acid that helps to calm you down. Irritability can also be a sign of low levels of vitamin B6. Vitamin B6-rich foods included bananas, chicken, potatoes and brown rice.

Anxious: Magnesium-Rich Food – Magnesium is a naturally powerful relaxant (it can even help you sleep). Both oatmeal and almonds are foods that are rich in magnesium.

Sources: Shine from Yahoo!, CBS News

Blossom!

What does it take for a flower to fully bloom? It needs an ideal environment, extra special
attention, and the proper nutrients – without these things it will wilt and eventually die. The same is true for you and your career! What does it take for you to fully blossom in your job – first you need the right environment (including your workplace and the people in it), you need to pay extra special attention to your personal and professional development (self-improvement), you need to be healthy and have a good balance between work and life. This month at LTAW we will talk about how you can fully bloom in your career.

Are you counting sheep every night to try to get to sleep? Have you ever considered what may be keeping you up at night?

According to the National Sleep Foundation, America’s adults average 6.9 hours of sleep each night. Experts recommend 7 to 9 hours a night. Are you getting even close to that many hours? Lack of sleep can have a major impact on your productivity at work. Your lack of productivity can cost your employer money, and may even cost you your job. The factors below may be keeping you up at night.

You’re Stressed – If I had to guess, I would say this is probably one of the number one reasons people do not sleep well at night. Stress can come from many sources – work, family, friends, the news. For instance, if you’re coming up on a major deadline at work that is causing you anxiety, you are probably constantly thinking about it. So much so that it becomes a part of your subconscious as you sleep and causes you to wake up several times during the night. The news often reports negative information that can cause one to worry or be depressed. These emotions can also keep you awake at night. (Read: Don’t Worry, Be Happy)

You’re Not Getting Enough Exercise – Physical activity helps promote sleep. The Mayo Clinic asserts that regular physical activity can help you fall asleep faster and deepen your sleep. Incorporate exercise into your daily routine – even as little as 30 minutes a day of physical activity can improve your sleep. You should avoid exercising the few hours before you go to bed, however, because that will likely have an adverse effect and keep you awake longer due to your increased energy. Relaxing exercises such as yoga or gentle stretching are also good sleep aids.

You’re Not Eating Properly – Your diet can have tremendous effect on your sleep pattern as well. If you are a caffeine person, drinking coffee or soda throughout the day, this could be keeping you up at night. Did you know that caffeine can cause sleep problems up to 10 or 12 hours after drinking it!! So try to cut off your caffeine intake in the early to late afternoon. Some people like to unwind with a glass of wine or a night cap. Although this may make you drowsy, it also reduces your sleep quality, waking you up later in the night. And of course, we have always heard not to eat right before going to sleep. The experts say that you should avoid heavy/rich foods within two hours of bedtime. The reason is that to digest these fatty foods your stomach has to do a lot of work and this may keep you up. And try to stay away from spicy or acidic foods in the evening, depending on your food sensitivities they can cause stomach trouble and heartburn, causing you to toss and turn throughout the night.

You Can’t Power Down – We are living in an age where everything is available to us in an instant and we feel the need to always be connected to what is going on elsewhere. Because of that we often bring all of our electronic devices to bed with us. Do you sleep with your blackberry next to you on your nightstand? Guilty! I do this and often find myself waking up in the middle of the night with an urge to check to see if I have received a new message – as if this cannot wait until morning! When we do this, are mind now becomes stuck on whatever we just read in the email and it is hard for us to get back to sleep. Or do you go to bed with the TV on? The noise and light from the TV can interrupt your rest too (especially if you tend to be a light sleeper). Your bedroom should be “sleep friendly”, try to reduce the amount of noise and distractions that take place in your bedroom.

In addition to reducing some stress from your life, increasing your exercise, eating better and making your slumber space more “sleep friendly”, there are some other tips that you should also consider.

Have a regular sleep schedule – go to bed at same time every day and rise at the same time every morning. Helpguide.org advises that if you keep a regular sleep schedule, going to bed and getting up at the same time each day, you will feel much more refreshed and energized than if you sleep the same number of hours at different times.

Have a wind down time before going to bed where you allow your body to get ready to transition into the resting state. Reading a book with a cup of calming herbal tea such as Bigelow’s Sweet Dreams or Celestial Seasonings Sleepy Time (non-caffeinated!) is a good way to wind down.

Just like proper nutrition and regular exercise, good “sleep hygiene” is an essential ingredient to a healthy lifestyle.

Blossom!