Mindful meals for the work week
Whether at home or in the office…
it can feel challenging with all the tasks and to-do lists in a day to make food and eating a priority. When you are having a busy or stressful day at work, there may not always feel like there is time and space to enjoy a nutritious meal without distractions. Often, we’ll grab a quick bite of takeout, scroll on our phones aimlessly avoiding conversation or eye contact, listen to music, or scarf down our food to be able to get a walk in before heading back to the desk.
And while it can feel nice to tap into these distractions and away from work obligations, there is another side to this behavior that may be self-sabotaging in the long run for our health and wellbeing. We also distract ourselves from the food and the act of eating right before us in an attempt to disconnect from our emotions. When we dissociate from our mind and body because of stress, fatigue, etc., it also puts a wedge between our connection with our food, and in that we lose the ability to notice if what and how we are eating is serving our bodies.
More than likely, it perpetuates the same emotions and energies we are trying to get away from.
“There’s just not enough time in the day”
I hear this all the time with my clients. And I feel it often as well! The thing is, time is a factor of our existence that we are incapable of changing. Yoga reminds us that the presence is all we have. This truth (although sometimes feels harsh) is a reality, and if we are feeling misaligned in our day, then we must take a look at the actions and behaviors we may not recognize as we hurry about our day that may be having impacts in the long-term.
Skipping or rushing through meals may seem like a harmless act in the name of “getting things done” but it is not going to help you feel better physically and mentally, and often leads to that feeling of burnout where getting anything done starts to take more time and energy than before!
When I find myself saying “I don’t have enough time in my day to prioritize my meals”, I take pause at how my subconscious registers this action. My body not being fueled properly signals a stress response (because our bodies primal instinct is survival) unsure of when its next meal will be. This causes energy to be directed to our nervous system, consuming energy that helps us stay focused, clear-minded, and relaxed. Metabolism and digestion is also impacted and can lead to weight gain
In the long run, continuously disregarding our self-care in the name of needing more time is likely going to make us less productive, unmotivated or stressed with work, and eventually feeling burnt-out!
Recognizing the interconnectedness between everything in our lives from food to work may feel overwhelming to know where to begin.
That’s why I created an 8-week course that dives into a lot of this stuff! We discuss how Ayurveda recognizes dis-ease as an imbalance of our mind, body, and spirit. Through understanding common physical manifestations of these imbalances through our food habits and thought processes, we can then begin to mindfully incorporate self-care practices to harmonize the body, helping to provide more clarity as we empower ourselves to make food and lifestyle changes in support of wellbeing.
We’ll connect to one of our deepest relationships, food and leave feeling confident to leave behind old food relationships and step into new ones with confidence and excitement for the journey. This course reminds us that we are ever-evolving beings and connection to our food can be a great way enhance our well-being and gain a deeper understanding of our bodies as a whole. Join like-minded individuals and be a part of this conscious community. Details and registration can be found HERE
Food provides you with energy, focus, productivity, and reduced stress in the workspace.
It is important to recognize the long-term benefits of practicing mindful eating during the work days as a way to support getting those tasks and work obligations done. It is a form of boundary setting for self-care.
While there are some external factors such as getting on the same page with your boss, having the courage to speak up, or saying “no” when you’re plate is extra full that may take some time, you can start to implement daily practices that will help you gain the confidence to get clear on your boundaries as you regulate your nervous system, find more structure and prioritization in your day, and see overall well-being improve.
Mindful practices to help build routine around a work day.
Consistency
Build a morning and evening routine. While you may not be working during these times, dedicating space for consistency in meals daily will help to regulate digestion and can help balance blood sugar and regulate hunger cues.
Balanced meals
Make sure your giving your body a range of nutrients by mixing carbohydrates, protein, and fats. A simple way to do this is to choose items that are not or minimally processed (what are the ingredients ? Can you read them ? If there are lots of ingredients that you’ve never heard of before, that’s a good indicator its highly processed) and add in lots of color with fruits and veggies.
Gratitude
Building a gratitude practice was one of the quickest ways to accelerate my ability to understand and set boundaries around my food. Food is what keeps us alive and sometimes it can be easy to dismiss all that we have to be grateful for in just being able to have a meal or not worry about where the next meal is coming from
Bring snacks
Fueling your body throughout the day may make a smaller lunch more desirable. Then, you’ll still feel satisfied and won’t feel rushed if you have a shorter time to eat Lunch doesn’t have to be the only time you eat at work and it can help curb your appetite on those days where you may have a little less time.
Schedule your lunch into your work day
I often hear people tell me they had to work through lunch because they were so busy, had a meeting, or had to meet a deadline. While this may seem like a nice act, it is an act of putting your boundaries last. If you work from home, scheduling your day and plans around your lunch hour can help ensure you fit all priorities in for the day, including yourself!
Working in fast-paced environments like health care and the service industry, I have experienced days where I am too busy and simply forget to eat. Work with your supervisor or manager to come up with a plan that ensures that you are not working extra and not getting the lunch that you are ENTITLED to as an employee.
Mindful practices for lunch at work or at home…
Getting a little more specific, maybe meal prepping isn’t your thing or you like to eat out for lunch on your work days. Here are a few more tips to mindfully eat on a daily basis with just a few short minutes of intention and attention.
If ordering takeout….
Take a peek at the menu before heading over to the restaurant. A glance through options can help you decide and reduce impulse decisions you may regret later. Aim to get something that is balanced in Carbs, protein, and a healthy fat. Add veggies to your favorite sandwich, stir-fry, or opt for a side of veggies to ensure you’re getting your greens in!
Maybe there is a lunch planned at your office. Voice what you enjoyed most about the meal, suggestions or healthy alternatives for the next time they order.
From the cafeteria…
If there is a rotating menu you can look at, make sure to check and see if its a meal you’ll eat. I have a lot of clients that will forgo eating if the food is not to their desire (and I agree, don’t eat something that won’t make you happy or satisfied) but does being hungry and tired leaving you feeling any better ? This is a great opportunity to remind yourself of the choice and power you have to bring a few extra snacks or a go to nearby restaurant or store that could be a Plan B.
Bring your own….
Bringing your own lunch is one of the sure ways you can guarantee you know what you’ll be putting in your body throughout the day. Mindfully recognize which foods help get you feeling energized throughout the day, and those that maybe deplete your vibe (think that sleepy feeling after eating chinese for lunch) can help you decide best options for your lunch.
Leftovers is a quick way to make two meals from one. Conversely, add a different base to your veggies for a totally different meal (ex. you had tacos for dinner and for lunch you decide to throw everything on top of a salad, or over rice to keep the variety)
Mason Jar meals are a great way to prep for the whole week. I am a big fan of variety so I like to take the same veggies and create a few different meals: a ramen or soup, a salad, and a rice bowl. Changing out the base ingredient and a few spices can make an entirely new
I know it’s not always easy…
sometimes it is hard to pull me away from my work and I forget all of the above recommendations. The pressure, the to-do list, the oh just one more email make me feel like I’m being extra productive. Sometimes, I don’t even realize I’m doing it until I feel energetically depleted a few days, weeks, or months into a self-sabotaging cycle. Mindful eating and living is also about learning, so don’t forget to give yourself grace and understanding as you navigate finding balance with food in your day to day.
I love feeling empowered to make food choices to help realign my body, regardless of what my work day brings me, and I hope this helps you to find your inner voice as well ♡