| I once knew a woman who would come back from | | | | gym or their regular routine which then makes them |
| her lunch break sleepy and cranky. She'd put her | | | | feel worse." |
| head down on her desk and then arise to shout and | | | | Too stressed to sleep? Learn some relaxation |
| snap at co-workers, clients-and, eventually, her boss. | | | | techniques, such as deep breathing, meditation or |
| She was fired shortly after that incident. | | | | yoga. |
| She'd always explain her behavior by saying "It's the | | | | 3. Eat Breakfast: Eating breakfast will keep your |
| food!" She was actually on to something; food is | | | | energy levels consistent throughout the morning, |
| powerful and can seriously affect your moods and | | | | most likely leading to you making better choices at |
| energy levels. Food has the power to heal-or harm. | | | | lunch. When you skip breakfast: you'll be ravenous |
| Whether you're unemployed and job-hunting, or | | | | and fuzzy by mid-morning, which will probably lead to |
| employed but want to move up the company ladder, | | | | you reaching for a caffeinated drink or sugary snack |
| you need to stand out from the competition like | | | | to offset the slump. At lunch, you'll probably be very |
| never before. | | | | hungry, and tired, and will binge on sugary foods, |
| Emily Koltnow, president of the executive recruiting | | | | causing a mid-afternoon slump. I once worked with a |
| firm, Koltnow & Company, says: "All companies look | | | | woman who rummaged through the company |
| for both professionalism and enthusiasm. If you're not | | | | kitchen by 4:00 PM to look for leftover birthday |
| feeling your best, you won't be as energetic. Being | | | | cake, pizza or other treats. Yet another made a |
| healthy is a critical component of the interviewing | | | | regular run to Baskin-Robbins every afternoon around |
| process." | | | | 3:00. |
| "You want to be the kind of person your supervisor, | | | | A good breakfast should include a little protein, whole |
| clients and co-workers know they can rely on-and | | | | grains, vegetables and/or fruit. |
| want to be around," adds Kristine Burke, MBA, | | | | 4. Stay Hydrated: Water transports nutrients and |
| founder of Castles and Crayons, a networking group. | | | | oxygen throughout the body, so drink up-or you'll |
| "Skills are critical, but so is being a team player and | | | | feel fatigued if you don't drink enough. If you wait |
| fitting in with the company culture." | | | | until you're thirsty, you're already dehydrated. If you |
| Here are five (5) easy, but highly effective, nutritional | | | | don't drink enough, you can experience everything |
| and lifestyle strategies for maintaining that | | | | from muscle cramps to headaches, inability to pay |
| competitive edge-and your moods. | | | | attention, and dizziness. |
| 1. Keep a Food Journal: Everything is food -and it can | | | | Divide your weight in half-that's the number of |
| affect all areas of your day, energy levels, and even | | | | ounces you should drink per day-and substitute a |
| your mood. Knowledge is power. So write it down: | | | | glass of water every time you want to reach for |
| How do you feel when you eat a certain food or | | | | caffeine or sugary drinks. |
| consume a particular meal? Happy? Energetic? | | | | 5. Fit Fare: Eat plenty of whole foods: grains, |
| Sleepy? Irritable? Examine your results, detect | | | | vegetables, fish and lean proteins. These foods are |
| patterns, and avoid problem or trigger foods. | | | | packed with vitamins, minerals, enzymes and fiber. |
| 2. Get enough sleep: Everyone should get at least 7.5 | | | | Grains are a complex carbohydrate, absorbing into |
| hours a night. There are several reasons why | | | | the bloodstream at a steady rate, providing |
| adequate sleep is important. | | | | long-lasting energy. They also increase serotonin, the |
| First, when we don't get enough sleep, we often, | | | | substance that makes you feel less stressed. As for |
| naturally turn to comfort foods with high fat, high | | | | veggies, the more colorful the assortment, the |
| sugar, and high sodium contents. Those, in | | | | better, because each color contains a different set |
| themselves, are energy zappers-not to mention the | | | | of phytonutrients, thought to promote health. Don't |
| havoc they wreak on your diet. | | | | forget sea vegetables-kelp, dulce, seaweeds, hajiki |
| Second, sleep has a direct effect on three hormones | | | | and nori; they're loaded with minerals (such as |
| that regulate stress, energy balance and appetite. | | | | calcium) are an excellent source of Iodine, Vitamin K |
| When you don't get enough sleep, cortisol, the stress | | | | and B-vitamins. Nori makes a great substitute for |
| hormone, elevates glucose and appetite; it's often | | | | bread when creating wraps. |
| blamed for thickening mid-sections. Lack of sleep also | | | | Protein provides amino acids which are building blocks |
| causes ghrelin, which increases appetite, to increase, | | | | for many things in the body, including playing a role in |
| and leptin, which suppresses appetite and moderates | | | | alertness. It also helps build and maintain body cells |
| energy balance, to decrease. | | | | and regulate body processes. Fish provides important |
| Third, inadequate sleep affects immunity and moods. | | | | omega 3's which appear to have many health |
| "My patients who suffer from sleep deprivation have | | | | benefits for body and brain, including reducing risk for |
| a decrease in concentration which then decreases | | | | heart disease and improving mood. |
| the quality of their work at their jobs," says Doctor | | | | Superfoods, called that because of their high nutrient |
| of Chiropractic, Rocco Tetro. " They also have a | | | | content, include berries, citrus fruits, oats, pumpkin |
| difficulty in maintaining their treatment plan in my | | | | (100% pure-not the pie filling), walnuts, and yogurt. |
| office which then increases the time it takes them to | | | | Greens--broccoli, spinach, kale, collards, bok |
| recover from a back injury. Since they are constantly | | | | choy--have been linked to everything from improved |
| tired they tend to slouch more at their desks at | | | | circulation to promoting healthy immune systems and |
| work which then contributes to more neck and back | | | | lessening depression. |
| problems. They also tend to miss more days at the | | | | |