Nutrition: Tips for the busy executive

Think you’re too busy to eat healthy? An event with nutrition experts and holistic health coaches guiding members on the science of nutrition and how to prepare healthy snacks was held recently in London. The event was championed by Amee Chande, a member of YPO London since 2012 and managing director of Tesco-owned NutriCentre. 

 “There are also a lot of trends and misconceptions. If you’re reading about a trend like juicing, executives may quickly dismiss it as another fad. But if you talk about the science behind it, they will get it,” says Chande.

Her own personal experience motivated her to share insights for executives with a busy lifestyle. Four years ago, she realized that her regular resolution of losing weight was never fulfilled. She decided to ask for help and started working with a nutritionist who asked her to start a food journal. 

Chande discovered that while at work she would eat what was available and her eating pattern would get far worse during travel. “I realized that there were many health tips but not for busy executives who don’t lead average lifestyles.”

NutriCentre’s head nutritionist shared some tips for healthy living for the busy executive:

Aim to eat low-GL whole foods, avoid “junk” foods

GL refers to glycemic load, which simply means how a food affects your blood sugar levels. Low-GL foods release their sugars slowly into your blood helping support steady energy levels while high GL foods can cause a spike in blood sugar leading to energy spikes followed by energy crashes. Common snack goods and “junk” food are often high GL. Low-GL foods include most whole foods, such as vegetables and fruit, whole grains, nuts and seeds, meat, fish and eggs, and beans and lentils.

Don’t skip meals

When you’re busy, it’s tempting to skip meals. But your brain needs a constant supply of glucose to function properly. Make time to have a healthy breakfast which can make a big difference in your day. Have some healthy snacks on hand, such as nuts or seeds with a piece of fruit, to help keep you going.

Avoid too much 

caffeine

Caffeine, like sugar, can give you an energy boost. But if you are over-stressed and exhausted, caffeine can actually push your body to the limit with excessive stimulation making things worse.

Sleep well

Good sleep is necessary both for energy and for coping with stress. To get the best night sleep, make sure your room is as dark as possible; avoid eating late at night (at least two hours before bed for a small meal or four hours for a large meal); and avoid exposure to blue light from computers, tablets, smart phones and television in the hour or two before bed.

Get some regular 

exercise

Exercise gives a natural boost to your mood and energy levels, and can be an excellent way to help you relax. For some people, high-intensity exercise works well. But if you’re highly stressed or exhausted, strenuous exercise can make things worse. Walking, dancing, yoga or swimming can be beneficial, relaxing workouts.

Get plenty of 

daylight

Daylight increases the body’s production of serotonin, a hormone that helps us feel awake and energized, and stops production of melatonin, the hormone that makes us feel sleepy. If you work indoors, try to take at least a 15-minute walk outside in the morning or at lunchtime. 

Consider taking a multivitamin and supplements

Many vitamins and minerals contribute to energy production, including most of the B vitamins, vitamin C, and minerals such as magnesium, iron, copper and manganese. A multivitamin and mineral supplement can help top up your levels – and may be a particularly good idea if you struggle to eat healthy meals all the time. In addition, taking extra magnesium in supplement form may help to support the body and mind through a stressful period. Have a discussion with your doctor or nutritionist on what vitamins and minerals would be best to add to your diet to keep you at optimal health and energy.