by Nelson Tucker
CEO, Process Service Network
No one doubts that a typical work
day in the life of an attorney is stressful.
The question to be asked is, “How do I manage my workday schedule in
such a way as to make it more productive and less stressful?” The answer is simple: Eat right to help manage stress.
No legal professional benefits
from stress. It can lead to other issues, including high blood pressure
and depression. “Worst of all, stress
leads people make poor food choices. When you self-medicate with junk food, it
can actually amplify anxiety and do more damage to your health,” says Barbara
Mendez, a nutritionist in New York City.
Keep in mind that stress blocks
the body’s ability to break down fat and we all know that extra fat is one of
the major contributors to an unhealthy body.
The burden of excessive fat is the liver cannot properly filter toxins
resulting in obesity, sluggishness and mental fatigue.
Speaking of fat, don’t be afraid of it if
consumed in moderation. Fat is an
essential component of every cell in your body.
It helps you absorb fat-soluble nutrients from low-fat foods, keeps your
hair healthy, and helps your brain work more efficiently. Good fats include olive oil, parmesan and
toasted nuts.
[“How can you compete effectively
if
your mind and body are not in
shape?”]
In order to be at your best,
remain sharper, and win more cases you must be able to be at your physical and
mental optimum during the workday. How
can you compete effectively if your mind and body are not in shape? The solution, in part, is eating foods that
provide you with stamina and mental intensity.
This is not to suggest that you
go on a new diet. On the contrary, all
that is needed is to eat properly during the days you are in the office or the
courtroom.
Healthy foods to seek out include
spinach (promotes a sense of calm while increasing energy levels), salmon
(nourishes the brain and promotes healthy blood flow), turkey (boosts serotonin
production which eases stress), nuts (improves immune system and reduces
stress), berries and citrus fruit (boosts your immune system), oatmeal (lowers
blood pressure and stabilizes blood sugar) and root vegetables, such as carrots
and sweet potatoes (source of vitamins and minerals).
Foods to avoid include those high
in carbohydrates, such as bread and pastries, candy, potatoes and pizza, IF
consumed alone. Carbohydrates are the
body’s preferred source of energy, but when consumed by themselves, they get
turned into glucose faster and cause a spike in insulin. The result is a blood sugar crash that only
leaves you hungry for more. If paired
with a slice of cheese or some oil and vinegar on a salad, digestion is
favorably slowed.
Here are some tips on eating certain foods that stimulate
clear thinking and productivity during the day:
BREAKFAST
Begin the day right by eating foods
high in protein and grains. Good choices
are oatmeal, sugar-free cereals, eggs and bacon – that’s right, I said it,
“eggs and bacon.” They may be high in
cholesterol and fat but they provide the nutrients needed for a strong start to
the day.
SNACK
Avoid excessive cups of coffee and
replace with tea. Why? Tea contains an
array of flavonoids, antioxidants that protect your heart and guard against
infection. Avoid sodas, even sugar-free
as they contain false stimulants. Snacks with dried fruit, fresh fruit and
fruit chips provide satisfaction without the burden of extra calories and an over-filled
feeling.
LUNCH
Focus on foods which are high in
protein, such as fish (Salmon is perfect for noontime), lean meat, lentils and
peanut butter. This is especially
important for women over 30 who benefit from a concentrated dose of protein in
a single meal. The key is to eat
sensibly but also eat healthy foods that you enjoy. The afternoon will be much more productive if
you eat a healthy lunch.
DINNER
It really doesn’t matter so much what
you eat for dinner as long as it is not too late in the evening. Why?
Eating late does not allow the meal to be properly digested throughout
the night and may cause you to be restless. Certain foods consumed during
dinner offer additional benefits such as spinach, bok choy, green and yellow
vegetables, such as squash, zucchini and peppers, sautéed in extra virgin olive
oil. Such veggies are excellent for the
skin and help to prevent wrinkles while providing a sense of calmness. For
some, fatty foods, alcohol, tomato sauce, citrus and chocolate can trigger
heartburn and should be avoided if you have a sensitivity to them. One glass of red wine is good for heart but
overindulgence negatively affects the liver and can result in sleeplessness.
In summary, to have a productive day at the office, or in
court, it is vital to eat a diet that provides the nutrients to be at your
best. Healthy eating will result in a productive workday!
Nelson Tucker is
CEO of Process Service Network in the Los Angeles area. His expertise is in legal support services,
not nutrition. After 35 years of working
with attorneys and legal support professionals, he is keenly aware that a
stress-free working environment is the key to being fully productive. He may be reached at nelson@processnet1.com
.
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