Fit na poslu zahvaljujući zdravoj prehrani

Znate kako je - imali ste užurbani radni dan s dugim sastancima ili možda brojnim poslovnim putovanjima, neprestanim radom ispred monitora računala - pa niste imali puno vremena za svjesno razmišljanje o prehrani.

Stres u svakodnevnom radnom životu i nezdrave prehrambene navike često su razlozi za neuravnoteženi metabolizam, a posljedično i za prekomjernu težinu i bolesti. Svjesna prehrana također je ključ uspjeha. Povećava Vaše performanse i daje Vam dugotrajnu energiju i vitalnost.

Ali kako izgleda dobar poslovni plan za Vaše zdravlje i kako ga možete učinkovito integrirati u Vašu užurbanu svakodnevnu radnu rutinu?

Budite u Vašem najboljem izdanju tijekom dana

  • Započnite dan hranjivim doručkom punim energije.
  • Izbjegavajte kratkotrajne "dobavljače energije" poput kave, energetskih napitaka i čokolade. Više će Vam koristiti zalogaji poput voća, povrća, orašastih plodova i jogurta. Pijte dovoljno vode da biste održali koncentraciju.
  • Za vrijeme pauze za ručak izbjegavajte jela poput kobasica i čipsa. Niska učinkovitost povezana je s obrocima s visokim udjelom masti. Odaberite jela koja će Vas održivo opskrbiti hranjivim sastojcima i vlaknima.
  • Integralni kruh sa sirom, sirovim povrćem i voćem idealan je za Vaše poslovno putovanje. Jednostavni su za pripremu i mogu se sigurno spakirati za transport.
  • Konzumirajte hranu svjesno, a ne tijekom vreve rada za Vašim stolom.
  • Čak i ako se stres uvijek ne može izbjeći, budite oprezni i slušajte svoje tijelo. Česti nedostatak energije, razdražljivost, poremećaji spavanja, nervoza i tjelesne tegobe poput vrtoglavice, poremećaja cirkulacije, želučanih problema i bolova u leđima signal su upozorenja za dugotrajno prenaprezanje uzrokovano stresom.
  • Mogući načini za postizanje više mira i ravnoteže mogu biti hodanje, čitanje i sport. Međutim, tehnike opuštanja poput autogenog treninga ili progresivnog opuštanja mišića također pomažu smanjiti unutarnji nemir, napetost i tjeskobu.
  • Na primjer, dajte si oduška u uredu na otvorenom prozoru ili prošetajte tijekom pauze za ručak. Vježbajte kratke vježbe istezanja na svom radnom mjestu ili se popnite stepenicama umjesto da koristite lift.

Dobro opskrbljeni - čak i na cesti

Poslovni putnici i putnici redovno provode sate u automobilu ili vlaku. Zdrava prehrana pravi je izazov kad se suočite sa stresom poput ovog. Rješenje? Kutije za ručak u kojima možete sa sobom ponijeti cjelovite obroke.

Često nemate dovoljno vremena za opušten obrok, a ono što se nudi na putu može biti preskupo - i neuravnoteženo. Tako se brzo vraćamo na stare obrasce ponašanja, jedemo užurbano, bez razmišljanja o tome, i vraćamo se masnoj brzoj hrani. Njezina je puno ljepša alternativa - na putovanjima si osigurajte svježu i uravnoteženu hranu! U takvom obroku možete uživati, a pakirano je u estetski dizajnirane kutije.

Na primjer, Bento kutija ima dugu tradiciju u Japanu. Prije 1.000 godina, bambusove cijevi služile su kao kutije za ručak ratnicima, poljskim radnicima i ribarima. Do danas, ove praktične i elegantne Bento kutije omogućavaju školarcima i poslovnim ljudima uživanje u punim obrocima izvan kuće.

Estetski dizajnirana i vrhunski praktična - Japanska kutija za ručak

  • U kutiju Bento možete spremati različite vrste hrane jednu uz drugu uz pomoć uklonjivih pregrada i unutarnjih posuda, što Vam omogućuje da pojedinačno sastavljate svoj obrok.
  • Nema ograničenja za kreativnost - i
  • na rubu kutije ima mjesta i za pribor za jelo.
  • Bento kutije dostupne su u mnogo različitih izvedbi.
Bentobox

Hitno! Kako prepoznati stres.

Kada ste u negativnoj stresnoj situaciji, sve Vam pređe preko glave i rješenje se ne nazire. Dugoročno, ovakve situacije mogu Vas zaista razboljeti. Što se događa u tijelu? A koji su tipični signali upozorenja?

Osjećaj preopterećenosti, preaktivnosti, nemira, užurbanosti ili ugroženosti - u slučaju kroničnog stresa Vaš je organizam u stalnoj pripravnosti. Iscrpljujuće i - dugoročno - zdravstveno ugrožavajuće stanje.

Sada je poznata činjenica da stres može ljude razboljeti. Ako smo stalno pod stresom, mnogi tjelesni sustavi rade punom brzinom (npr. Vaš kardiovaskularni, hormonski i živčani sustav), dok drugi usporavaju jedan po jedan (crijevna aktivnost). To je potaknuto mnogim hormonima stresa koji krvlju stižu do organa.

Tipična oboljenja povezana sa stresom

Osobe pod stresom često pate od:

  • gastrointestinalnih oboljenja
  • kardiovaskularne bolesti (arterio-skleroza, srčani napadi, visoki krvni tlak)
  • glavobolje i bolovi u leđima (napetost)
  • povišena razina šećera ili kolesterola u krvi
  • depresija i tjeskoba
  • i općenito imaju oslabljeni imunološki sustav, što povećava osjetljivost na infekcije i rak.

Zaista je važno simptome stresa doživljavati kao upozoravajuće signale.

Mogući znakovi stresa

Mentalno:

  • Negativne misli poput: "Ovo će ionako sve poći po zlu."
  • Ili, "Ne mogu to učiniti"
  • Stalna usporedba s drugima
  • Loša koncentracija
  • Zaboravnost
  • ‘Blinker’ efekt
  • Osjećaj praznine u glavi

Tjelesno:

  • Česti umor, slabost, osjećaj nesvjestice
  • Nemogućnost isključivanja, osjećajući se sve manje pomlađenim
  • Nesanica
  • Vrtoglavica, problemi s cirkulacijom, povišen krvni tlak
  • Problemi sa želucem i / ili crijevima, naoko bez organskog uzroka
  • Bolovi u leđima i / ili srcu
  • Spolna disfunkcija

Društveno:

  • Povlačenje u samoizolaciju
  • Nemate više vremena za sebe
  • Zanemarivanje sporta, prijatelja, obitelji, praznika
  • Visoka razina konzumacije kave
  • Redovita konzumacija alkohola
  • Pojačano pušenje

Emocionalno:

  • Česta razdražljivost, loša narav
  • Nervoza
  • Anksioznost
  • Općenito hlađenje osjećaja (suosjećanja) do točke neosjetljivosti
  • Agresija i bijes
  • Depresija

Može biti korisno razlikovati karakteristike stresa ovisno o njihovoj razini. Često se istodobno pojavljuju različiti simptomi, posebno u slučaju sindroma izgaranja. Znakove ne treba zanemariti - izgaranje može dovesti do tjedana i mjeseci nesposobnosti za rad, pa je bolje da na signale reagirate na vrijeme. Što točno možete učiniti za uspješno suočavanje sa stresom?

Ciljano upravljanje stresom - pomaže.

Nezdravi stres započinje u glavi. Kako vi pridonosite ovome - i što pomaže? Ciljanim metodama opuštanja možete vratiti ravnotežu i zadovoljstvo u svoj život.

Držanje stresa izvan svog života nije odgovor. Postoje i pozitivne prilike u stresu kada se na odgovarajući način suočavate sa prijetnjama i zahtjevima. Razlika je u tome što ćete se nakon doživljavanja pozitivnog stresa uvijek ponovno spustiti na mirnu razinu. Koliko je zapravo visoka vaša razina negativnog stresa uvelike ovisi o tome kako procjenjujete situaciju i svoje strategije za suočavanje s njom. Stres je rezultat Vaše mentalne procjene.

Jednom kada postanete svjesni koliko doprinosite svojoj stresnoj situaciji, možete aktivno utjecati na nju i napraviti pozitivne promjene.

Čak i kratke pauze mogu imati opuštajući učinak, npr. hodanje, glazba, drijemanje, čitanje i sportovi (izdržljivosti). Važno je samo da hobi ne vidite kao "zadatak" koji također treba obaviti. Sve ostalo skloni smo pretvoriti u faktor stresa u svakodnevnom životu, posebno kada trčimo u režimu prenaprezanja. Zbog toga se ciljano preporučuju postupci opuštanja.

Naši savjeti - metode opuštanja za svakodnevni život

Vježbe opuštanja imaju ciljani učinak i jednostavne su za upotrebu. Pomažu u smanjenju unutarnjeg nemira, napetosti i strahova te u svjesnom opuštanju, korak po korak.

Vježbe pažljivosti: Pažljivi ste kad ste svjesni svih stvari u sebi i oko sebe koje za Vas nemaju stvarnu vrijednost. To povećava Vašu sposobnost svjesnog razlikovanja od zahtjeva, npr. kako bi pristojno rekao "ne" ili odgodio zadatak za kasnije. Pažljivost dovodi do više samoodređenja u životu, a posljedično i do manje stresa i osjećaja nemoći.

Jedna od priznatih metoda je, na primjer, smanjenje stresa zasnovano na pažnji (MBSR), koju je razvio američki molekularni biolog Jon Kabat – Zinn. Temelji se na budističkim korijenima, ali je također odvojen od vjere. Na primjer, koncentrirate se na disanje i na pojedinačne pokrete mišića povezane s njim, poput podizanja i spuštanja trbušnog zida. Meditacija vam također pomaže da postanete pažljiviji u svakodnevnom životu.

Autogeni trening - tijekom autogenog treninga prvo opuštate psihu ("autogeni"), a time i tijelo automatski. Vođa grupe, snimka na CD-u ili Vi sami u mislima izgovarate formule i rečenice koje sugeriraju određene osjećaje. Na primjer - "Moja desna ruka je teška" ili "Moja desna ruka je ugodno topla". Na taj način prolazite korak po korak kroz cijelo tijelo. Redovitom vježbom prijedlozi dopiru do Vaše podsvijesti, pretvaraju se u živčane impulse vegetativnog živčanog sustava i utječu na tjelesne funkcije kao što su otkucaji srca, disanje, aktivnost želuca i crijeva, krvotok mišića i kože i ravnoteža topline.

Progresivno opuštanje mišića - ovom metodom prvo opuštate tijelo, a zatim i psihu. Prolazite korak po korak kroz tijelo i zatežete određene dijelove mišića, zadržavate napetost nekoliko sekundi, puštate kad izdahnete i zatim opuštanje djeluje do 60 sekundi.

Postoje, naravno, i mnogi drugi postupci opuštanja poput

  • terapija disanjem
  • biofeedback
  • Feldenkrais
  • joga i 
  • qigong

Savjeti - saznajte što Vam najbolje odgovara - a zatim uvrstite svakodnevnu vježbu u svoj svakodnevni život.

Eat delicious and healthy food – even in the office

Fast food in front of your monitor – during your hectic working day, healthy meals and healthy eating habits are often neglected. What are the alternatives? Fortunately, there are some available to you! Here are some suggestions and ideas.

Who hasn’t done this at some time? You read the newspaper during breakfast, eat a quick snack while walking or hastily devour lunch in front of your monitor – sometimes there is simply no time for a consciously healthy meal in your everyday life.

In the long run, however, such habits can be harmful. Scientists have shown that diet, exercise and stress behaviour influence each other. How we eat and what we eat therefore has a massive effect on the stressful life of our body – this is why we should get used to healthy nutrition rituals.

Under stress – more vital and mineral substances for the body

When we have to act quickly, we often eat foods that are rich in sugar and fat, like fast foods, sandwiches and ready-made meals – and this is bad, because the stress means that our bodies have an increased need for vital substances such as vitamins and minerals – and this need remains unsatisfied by unhealthy eating behaviour. That’s why it’s important to supply the body with healthy, vital and mineral-rich foods, especially at work.

Tips for your day-to-day work:

  • Eat enough poly-unsaturated fatty acids. Omega-3 fatty acids are found in rapeseed, walnut, hemp and linseed oil, for example, and also in fatty fish like mackerel, salmon and tuna. Omega-6 fatty acids are found abundantly in vegetable oils such as soya, maize germ, wheat germ and safflower oils.
  • A sufficient supply of vitamins B, C and E is also very important. The main vitamin B suppliers include legumes, animal products and cereals. A meal of tasty chicken and lamb’s lettuce as a side dish, for example, would be ideal. Vitamin C is found in fruits such as oranges, strawberries and kiwis, but also in vegetables such as broccoli and paprika. For example, Vitamin E is found in hazelnuts, currants and oils like rapeseed oil and sunflower oil.
  • Alkaline foods maintain the acid-alkaline balance of your body. If it is over-acidified, we feel tired, defeated and have difficulty concentrating. Acidifiers are e.g. meat, coffee and fast food. Try taking several portions of fruit and vegetables every day. For example, make it a habit to eat a salad with sprouts, shoots and herbs at lunchtime. In contrast to rice and noodles, potatoes are alkali-forming and will satisfy your hunger.
  • Avoid a hectic lunch in front of your monitor, instead, plan enough time for your meals. It’s worth it, because you will work more effectively if you have the time to relax and enjoy.

You’ll quickly notice what a difference healthy nutrition makes in everyday working life – just try it out!

How to stay efficient and healthy

Quality of life and performance are closely related. When everyday demands rob us of so much energy that enjoyable activities are no longer fun, that’s a sign that we urgently need to change something. But how can we succeed in this?

When it comes to optimising performance, many of us believe we have to function even faster and more effectively. We at Metabolic Balance have a different definition of efficiency: for us, it means using your own energy balance in a healthy way for the daily tasks you have to perform. If, on the other hand, you put yourself under pressure and ignore your needs, this will only lead to negative stress, excessive demands and, in the worst scenario, to burnout. Healthy performance can be achieved above all through pleasant and enjoyable things, like recreation, exercise and a healthy diet.

Tips for more energy in your everyday life

Create peace islands for yourself: Sometimes just five minutes of consciously letting go is enough to regain your balance during the hectic daily routine. Build these oases firmly into your everyday structure, e.g. as meditation, journeys of thought, as a short nap or a walk in nature. If you have an hour or more to spare, you can use specific methods to cope with stress, such as progressive muscle relaxation or autogenic training.

Move around in the fresh air – the combination of movement and oxygen will recharge your empty batteries. Light endurance sports are ideal. A daily walk in the fresh air also balances work and psychological stress. Do you notice how your mood brightens? The more regularly you move outdoors, the less drained you will feel.

Tip:  Enjoy a walk in the morning and start the day in a good mood!

Eat a healthy diet – the right diet is the basis for health and performance, because it directly affects our brain and our ability to think and concentrate. Being moderate in all you do can really promote mental fitness.

For example, in the Okinawa region of Japan, there are relatively more centenarians than anywhere else in the world. In addition to their healthy diet, they have a golden rule: “Only eat until your stomach is 80 percent full!” The conclusion? Those who eat consciously and don’t always go over the top will be rewarded with more vitality and performance into old age.

Do you want to eat healthy food in everyday life in order to maintain your mental and physical fitness? Try these recipes – they are based on natural ingredients and a balanced nutritional philosophy.

Your personal path to a work-life balance

Leading a life in balance ensures satisfaction both at work and in your private life. And getting it to work isn’t difficult at all! We will support you with tips and practical exercises – give it a try!

We are more than our work. Nevertheless, our job gives us a lot. Some realise their talents and visions through their profession and many draw self-esteem from their work – and of course the job secures our existence, because it brings us the money we need to live.

However, making work the 100 % focus of your life can lead you into the stress and burnout trap. A healthy balance between work and private life is a fine art – even if your employer doesn’t offer advantages like flexible working hours, child care and health courses.

How can this work?

Take your work-life balance into your own hands in small steps

  • Check your career goals: What motivates you and what are your goals? Do you want more professional success, social recognition, maybe a higher income? Or more independence and satisfaction? If you answer these questions honestly, you can then set the right priorities.
  • Take a close look at your current activity: Is your job still the right one? Was it never the right job, or have the circumstances changed? Do you enjoy your work? Satisfying your own needs doesn’t have to take place exclusively in your private life. If possible, try to learn like your work! To drag yourself into the office every morning with negative feelings will create sheer stress for you in the long run. Is there perhaps a training opportunity for you or a job that would suit you better?
  • Take a break for a minute and pay tribute to your own achievements: Have you completed a task and reached a milestone for today? Then it’s time – and important – to recognise and appreciate your own performance. Sit back and take a deep breath. Think again about the activity you just finished – and then say goodbye to it with a long exhalation. Now you can turn your attention to the next task.
  • Don’t stay late in your office or factory on normal working days: Nothing provides more balance than spending the evening with your family or friends or devoting yourself to other things that you enjoy.
  • Take good care of yourself at work too: A small break at an open window works wonders! And a short walk is great at lunchtime. Stretching exercises are ideal for forgetting your workplace from time to time – and they even work well when you’re sitting down.
  • Enjoy your lunch – best of all without stress and hustle & bustle. For example, avoid eating fast at your desk in front of your monitor
  • Stay calm! Stress and overload situations are part of everyday working life, but you can make it much better by saying to yourself, “When this is finished, I’m going to get my balance back!” It’s very important that you implement this plan promptly as soon as the stress situation no longer exists.

Practical exercises for more balance

Work-life balance is achieved with small steps and healthy rituals. Physical exercises are a great way to bring your system back into balance – even in the midst of everyday life. Here are our exercises for inner and outer balance.

Your inner balance will be more easily restored if you show an externally-balanced, erect body to the world. Even the simplest exercises can achieve a better sense of balance. And the best about this? These exercises work without tools and almost anywhere.

Light one-leg stand

The perfect exercise for the bus stop! Use the waiting time for a short workout. Repeat the exercise as often as desired.

  • Stand up straight and fix your eyes on a point a few yards away. Both feet are hip-width apart and have solid contact to the ground.
  • Shift the weight to the right leg and tighten the muscles in your buttocks and thighs just a little.
  • Raise your left leg slightly. Hold this position for a while.

One- leg stand for the advanced among you

This exercise makes you flexible and relaxed, and promotes a good posture and concentration. The best time to practice is in the morning and/or evening.

  • Stand up straight.
  • Place the toes and ball of your left foot on the instep of your right foot. The heel of the left foot points upwards. Do not support the heel on the shinbone.
  • Bring your fingertips together in front of your chest or place your hands on each other as if in prayer.
  • Now slowly stretch your arms upwards in front of your face. First place your wrists on your head and then move your arms into the vertical position. Pull them up as high as you can without getting any tweaks of pain.
  • Try to maintain your balance in this position for about one minute. Breathe in and out deeply and calmly through your nose.
  • When you feel safe, close your eyes briefly.
  • Now repeat this exercise with the other leg. Do it three times with each leg. In between repeats, loosen your leg muscles and relax.

Purpose instead of burnout – how does that work?

Stress, too much work or too little: many people find their work unsatisfactory. Of course, there’s no such thing as the perfect job – but when we feel increasingly burnt out and burdened under our heavy load, it’s time for the crucial question: “Are we (still) in the right vocation?”

Maybe this sounds familiar ... We do something that fulfils us inside. We are motivated because we’re doing something valuable. We’re good at it, and it gives us pleasure. And the amazing thing is, we don’t feel any undue effort doing it. On the contrary, we develop the strongest inner strengths, creativity and commitment. That’s a calling, a vocation. On the other hand, we feel completely different if we don’t want to do a particular task at all.

Even if we drive ourselves with sentences like “Pull yourself together” or “Everybody’s got to go through this”, in the end we feel exhausted and empty.

Being able to express talents

As thinking and feeling people we want to develop and be creative. Ideally, we can use our personality with all our talents and abilities in our profession. However, for many of us, this is simply unattainable. This can also be accompanied by limitations in other areas of life. For example, those who decide to work freelance to fulfil themselves job-wise may have to put up with financial uncertainties. Anyone who decides on a dream job abroad must leave their familiar surroundings behind.

What makes you feel good?

The good news is, you don’t have to turn your life upside down to get the feeling that you have a “vocation”.

  • A meaningful task does not always have to be something big, something that changes the world. Many people draw great satisfaction from inspiring recreational activities. When we pander to our creative sides – whether at work or practising a hobby – we recharge our batteries.
  • Sometimes it’s enough for us to develop our talent in one part of our job – but maybe there’s an opportunity to expand this area of responsibility? At your workplace, how could you develop in a direction where your talents are needed more? Is there any further education or training that could help you?
  • Breaks and time-outs promote creativity. It’s no wonder that good ideas often come about on walks or in the shower and not at the workplace, because powering through the day leads to tunnel vision and control constraints. Take a deep breath several times a day to get rid of it. For example, our exercises for more balance will help you to ground yourself.
  • Integrate sensuousness into your everyday life. For example, healthy, lovingly-prepared meals can work wonders. What tastes good to you? What actually does you good? What culinary delights are waiting for you to discover them?

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