{"id":19326,"date":"2016-02-05T16:30:02","date_gmt":"2016-02-05T21:30:02","guid":{"rendered":"https:\/\/www.wework.com\/creator\/?p=19326"},"modified":"2020-03-30T23:19:15","modified_gmt":"2020-03-31T03:19:15","slug":"is-lunch-killing-your-productivity","status":"publish","type":"post","link":"https:\/\/www.wework.com\/ideas\/professional-development\/is-lunch-killing-your-productivity","title":{"rendered":"Is lunch killing your productivity?"},"content":{"rendered":"\n

How often do you get to work at 9 AM feeling pumped and energized, only to crash at 2 PM post-lunch?<\/p>\n\n\n\n

Lots of people feel this way during the final hours of their workday\u2014when productivity takes a dive, you can\u2019t concentrate, and you find it hard to get yourself back on track.<\/p>\n\n\n\n

Fortunately, you can fix this simply by adjusting your eating and work habits.<\/p>\n\n\n\n

Here are some tips from productivity experts and nutritionists on how to keep your energy levels up all day long.<\/p>\n\n\n\n

Eat complex carbs<\/strong><\/h2>\n\n\n\n

Alyse Levine<\/a> is the founder of NutritionBite, a nutrition consulting business in Los Angeles. She says that the best food to keep you motivated throughout the day is complex carbs because they \u201cget broken down slowly for a steady and long-lasting stream of energy.\u201d<\/p>\n\n\n\n

According to Levine, \u201cThese include whole grains, legumes, beans, fruit, and starchy vegetables. The fiber in these foods slows their breakdown, which gives you a stable release of energy and also aids in digestion.\u201d<\/p>\n\n\n\n

A high-carb lunch made of refined carbohydrates, which are digested in the body quickly, is problematic. According to Bonnie Modugno<\/a>, also a nutrition consultant in Los Angeles, a high-carb lunch like a big bowl of pasta \u201cputs people to sleep.\u201d<\/p>\n\n\n\n

Instead of ordering a regular slice of pizza or a roast beef sandwich on white bread, Levine says to have lunches that include a complex carb, a protein, and a source of fat.<\/p>\n\n\n\n

\u201cIn addition to a complex carb, adding in the other two macronutrients\u2014fat and protein\u2014will make you feel full longer,\u201d she says.<\/p>\n\n\n\n

Examples of well-balanced meals may include whole wheat pasta with veggies and shrimp, brown rice with chicken and broccoli, a turkey sandwich on whole grain bread with an apple on the side, or an avocado melt on whole grain bread.<\/p>\n\n\n\n

Avoid the vending machine<\/strong><\/h2>\n\n\n\n

Refined carbs like chips, candy, and soda can probably be found in your office\u2019s vending machine. While satisfying in the moment, eating these comfort foods may be one of the reasons you\u2019re feeling sluggish by 3 PM.<\/p>\n\n\n\n

\u201cSimple carbohydrates are quickly absorbed,\u201d says Levine. \u201cThey provide a rapid burst of energy\u2014which is short-lived\u2014followed by an energy crash shortly after, which is often the reason many people feel sleepy mid-afternoon, or feel like they need a pick-me-up after eating a snack or meal rich in refined carbs.\u201d<\/p>\n\n\n\n

If your craving for refined carbs won\u2019t go away, Levine suggests that when you eat them, you \u201cpair them with other foods containing fat and protein to slow down the absorption of sugar.\u201d For example, instead of eating just crackers, have them with guacamole or cheese.<\/p>\n\n\n\n

Cut down on coffee consumption<\/strong><\/h2>\n\n\n\n

Typically, after lunch, you\u2019ll run to Starbucks or brew yourself a cup of coffee from your lunchroom\u2019s Keurig machine. Your latte will give you energy, but it won\u2019t last. Plus, it may actually have the opposite effect if you drink too much of it.<\/p>\n\n\n\n

\u201cCoffee is extremely dehydrating, and most people are always dehydrated already because they don\u2019t drink enough water,\u201d says Marie-Claire Hermans, an energy coach and owner of Ravishing Raw<\/a>. \u201cDehydration causes the brain to shrink. Without water, you\u2019ll lose concentration, focus, and clarity.\u201d<\/p>\n\n\n\n

Instead of reaching for that cup of joe, Hermans says you should drink water instead. You may find that it\u2019s more effective at keeping you focused until the end of your day.<\/p>\n\n\n\n

Snack if you\u2019re hungry<\/strong><\/h2>\n\n\n\n

If you\u2019re not feeling satiated after lunch, or you\u2019re still in a slump, try snacking on some protein that\u2019ll perk you up.<\/p>\n\n\n\n

Carson Tate, a productivity expert and the founder of Working Simply<\/a>, says she\u2019ll have some nuts if she\u2019s hungry. \u201cI keep small packs of nuts everywhere, including in my car, my purse, and my desk drawer.\u201d<\/p>\n\n\n\n

Tate will also snack on some almond butter with celery or carrots, or a Raw Crunch Bar, which doesn\u2019t contain processed ingredients or refined carbs.<\/p>\n\n\n\n

Get moving<\/strong><\/h2>\n\n\n\n

It\u2019s been proven time and time again that if you sit at your desk all day and don\u2019t move at all, you\u2019re hurting your productivity.<\/p>\n\n\n\n

\u201cTake a break with some kind of physical movement,\u201d says Modugno. \u201cThat kind of movement is what helps us to refresh, so that we can come back to our desks and refocus.\u201d<\/p>\n\n\n\n

Photo: Lauren Kallen<\/p>\n","protected":false},"excerpt":{"rendered":"

How often do you get to work at 9 AM feeling pumped and energized, only to crash at 2 PM post-lunch? Lots of people feel this way during the final hours of their workday\u2014when productivity takes a dive, you can\u2019t concentrate, and you find it hard to get yourself back on track. Fortunately, you can […]<\/p>\n","protected":false},"author":1498,"featured_media":34696,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[43902],"tags":[],"class_list":["post-19326","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-professional-development"],"acf":[],"yoast_head":"\nIs lunch killing your productivity?<\/title>\n<meta name=\"description\" content=\"After lunch, productivity takes a dive, you can\u2019t concentrate, and you find it hard to get yourself back on track.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.wework.com\/ideas\/professional-development\/is-lunch-killing-your-productivity\" \/>\n<meta property=\"og:locale\" content=\"en_US\" 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