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Food for Fuel During the Work Day

Posted by Jessica Falchek
Jessica Falchek
Jessica Falchek is the Public Relations and Marketing Manager for Whitsons Culinary Group. Jessica manages th...
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on Monday, 13 June 2016 in Health & Nutrition


Keeping ones energy level up during throughout the work day can be a challenge, especially if your work day is more than 8 hours. Exhaustion can grow from the vicious cycle of continuously working late along with lack of sleep and consuming huge amounts of coffee. Your lunchtime turned nap time in your car does little to help your situation.  So what else is one to do?


While there is no cure for a lack of sleep besides just sleeping the full 8 hours, food can absolutely help provide you will enough energy so you don’t have to rely on consuming massive qualities of coffee, which will end up keeping you up all night.  Here is a list of healthy foods that will give you energy, keep you full and keep you alert and able to function during your workday.



Instant oatmeal makes a great breakfast or afternoon snack especially during the cold months. It’s easy to make and store in your desk,  if ever you are running late and can’t make a full breakfast at home. Oatmeal is a great source of iron and fiber. The fiber alone will help keep hunger away and move waste through the body.  Stay away from the flavored varieties which contain a lot of added sugar, the more unrefined, the more fiber the oatmeal contains.



Almonds are a super nut! They contain monounsaturated fats that will provide you with essential fatty acids (omega-3s and omega-6s) that will help keep you alert all throughout the day.  Almonds help slow absorption of sugar and carbs and aid in heart health, diabetes and weight management. The magnesium contained in almonds can also help regulate the digestive tract, relief stress, and enhance your energy levels. Snack packs can be purchased at any super market and stored conveniently in your desk.



Sometimes people forget about eating fruit as part of their diet, especially when working long hours.  As they say, fruit is nature’s candy and for those with a sweet tooth and strong cravings, fruit will be your better and healthier option for a snack. Fruit provides you with a source of fiber, vitamins and minerals and some even help neutralize acids such as bananas.  For the coffee drinkers that suffer with acid reflux, try eating a banana to help keep the acids pains away. Bananas have a pH 5.6, and work wonders for acid reflux suffers.  Bananas are just one of the many fruits that will also help give you a quick boost during the workday.


Vegetables and Hummus

Some vegetables are best when eaten raw such as carrots and celery, and zucchini. These vegetables make a great snack during the work day and are packed with vitamins, minerals and fiber.  For those that need more flavor, try eating your vegetables with hummus. Hummus is made from ground chickpeas and sesame seeds, olive oil, lemon, and garlic.  The chickpeas alone are high in plant-based protein and fiber and will help make you feel full, improve digestion and even aid heart health.


So do yourself a favor, make eating healthy food a priority as much as work and see how much your energy and quality of life improves. 


Contributor: Jessica Z. Diaz


Disclaimer: The opinions expressed in this blog are strictly those of the author and should not be construed as the opinions of Whitsons Culinary Group or any of its affiliates.  All content and material contained in this blog is provided for informational purposes only, and no representation is made as to the accuracy or completeness of this information.  It is general information that may not apply to you as an individual.  It is not medical advice and should not be treated as such.  You should not rely on the information in this blog as a substitute for your own doctor’s medical care or advice. If you have any specific questions about any medical matter you should consult your doctor or other professional healthcare provider.

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Jessica Falchek is the Public Relations and Marketing Manager for Whitsons Culinary Group. Jessica manages the company’s public relations efforts, developing press releases and maintaining media relations as well as developing social media strategies and campaigns. She is an avid blogger, social media influencer, photographer, designer, videographer, and editor-in-chief of Whitsons’ e-newsletter overseeing the corporate website, school nutrition portals, and Whitson's Career Connections social pages. Jessica also oversees the development of campaigns and programs such as Chefology101 and Elmers Organic Garden. Jessica brings to her position years of experience in marketing brand management, public relations and product development within the food manufacturing industry. Connect with Jessica on Twitter @JessicaFalchek!


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