9 Snacks Can Make You a More Productive Care Professional
When you're a mental health professional, it's easy to get lost in the day-to-day life of your job. There's a lot you must do each day, which requires mental engagement.
According to the American Psychological Association, the average full-time psychologist works 35 hours or more per week, and while spending all this time working, they're also making sure they keep up with their personal lives outside work which can get stressful.
If this sounds familiar, it's time for a break. Studies have shown that you can boost productivity by taking regular breaks and eating healthy snacks at work.
Read on to learn the benefits of eating these nine healthy snacks that can help increase your productivity and more.
Benefits of eating healthy snacks at work
A 2019 study published in the Journal of the Academy of Nutrition and Dietetics found that people who eat salad had higher intakes of fiber, total fat, unsaturated fatty acids, vitamins A, B-6, C, E, K, folate , choline, magnesium, potassium and sodium than those who did not eat salad.
Eating regularly throughout the day is important for your physical and mental health. That's why it's so important to have healthy snacks at work. Here are some benefits of healthy snacks at work:
● Boosts your energy: healthy snacks at work are great for keeping you going throughout the day, especially if you don't have time for a full meal. They can help you stay energized and focused throughout the day, which will help you do your best work.
● Prevents you from stress-eating: when you're hungry at work, it can be tempting to grab whatever is close because you're stressed out or have low energy. This can lead to unhealthy choices like high-calorie foods or sugar-laden treats, resulting in other health issues like weight gain and diabetes.
● Improves your mood: when you're hungry, your blood sugar drops, and your body releases stress hormones. This makes you feel tired, anxious, and irritable. But regularly eating throughout the day helps keep your blood sugar levels stay stable, improving your overall mood.
● Helps you manage stress: eating healthy snacks regularly at work can help lower your cortisol levels, a stress hormone, and lower stress by keeping your blood sugar stable during the day, which can help relieve stress-related symptoms like headaches or irritability.
● Improve focus and concentration: When you're working, your brain needs a lot of energy to focus on what you're doing. Healthy snacks are a great way to boost your energy levels, which will help you stay focused and productive throughout the day.
Healthy snacks for mental health professionals
Snacking is a daily routine for many, and it's important to make sure you're eating the right types of snacks. Here are 9 healthy snacks for mental health professionals at work:
1.Greek yogurt with berries or granola is a great snack for anyone looking for a way to get some protein and vitamins into their diet. It's also effortless to prepare and add your favorite berries, granola, honey, or whatever else you like, and enjoy.
Greek yogurt is high in protein and fiber, which is important for maintaining healthy muscles and bones. It also contains calcium and vitamin D, which help keep your body strong and healthy. It also contains probiotics, which support a healthy immune system by boosting good bacteria levels in your gut.
The added berries provide antioxidants that can help prevent disease, while the granola provides fiber and other nutrients that aid digestion and helps keep you feeling full for longer. If you're watching your calories, you can use non-fat Greek yogurt instead of full-fat yogurt.
2. Dark chocolate is high in antioxidants and flavonoids, which are good for brain health. Dark chocolate also has a compound called phenylethylamine that increases serotonin levels in the brain.
Increased levels of serotonin are associated with feeling happier overall, so this, too, may help reduce symptoms like irritability or sadness that could be related to depression or other mental health conditions. In addition to that, phenylethylamine also increases focus and attention span.
You can prepare dark chocolate as a snack in a variety of ways. You can melt dark chocolate in the microwave or over low heat on the stovetop and use it to dip in fruits. You can also make homemade trail mix using dark chocolate chips, nuts, seeds, and dried fruit.
3. Nuts like almonds, walnuts, cashews, and peanuts are great snacks for mental health professionals because they provide a variety of nutrients and can be eaten in various ways.
Nuts are rich in protein, fiber, healthy fats, vitamins, and minerals. They contain magnesium and vitamin E, which help to regulate blood sugar levels. They are also high in B vitamins which can help prevent depression symptoms such as fatigue or low energy. Nuts also contain healthy fats like omega-3s and monounsaturated fatty acids that boost brain function and help your body absorb vitamins A and E.
There are many ways to prepare nuts as a snack. You can roast them on an oven tray until they become golden brown, then season them with salt or cinnamon; you could chop them up into small pieces and add them to salads or oatmeal, or you could mix them with other ingredients like chocolate chips and dried fruit for a delicious trail mix treat.
4. Avocados are an excellent snack for mental health professionals, as they contain healthy fats, fiber, and antioxidants that can help boost cognitive function.
In addition to being full of essential nutrients like magnesium, potassium, and vitamin K, avocados are also rich in monounsaturated fats, which help to reduce inflammation in the body.
The high fiber content of avocados helps to slow digestion and keep blood sugar levels stable, which can help prevent mood swings and energy crashes that can occur when blood sugar levels fluctuate too quickly.
If you're interested in preparing an avocado for snacking, you can eat it plain or slice it up into pieces and enjoy it with cucumber slices or cherry tomatoes. You can also mash up the avocado with spices like salt and pepper for a delicious dip that pairs well with tortilla chips or veggie sticks. You can also blend them into smoothies and puddings.
Avocados
5. Granola bars are a great snack choice for because they contain fiber, protein, and healthy fats. They are also easy to prepare and store and can be enjoyed at any time of day. Nutritionally, granola bars are rich in carbohydrates and protein, which help you feel full and boost energy levels. They also contain healthy fats that can help the body absorb vitamins A, D, E, and K.
Granola bars can be purchased at most grocery stores and are also easy to prepare at home with ingredients like oats, honey, nuts or seeds, dried fruit, and chocolate chips, which can save you money and ensure that you know what goes into the snack.
6. Apples offer a wide range of nutrients, including vitamin C, which helps to keep your immune system healthy and fight off colds and may also help reduce stress levels by lowering cortisol levels in the body.
Apples also contain pectin, which has been shown to lower cholesterol levels and help prevent heart disease. In addition, apples contain quercetin, an antioxidant that may reduce inflammation and cancer risk.
Apples can be prepared in many ways as a snack: they can be eaten raw or baked into desserts such as apple pie. You can also blend them with other ingredients to make smoothies. They also make great additions to salads or are diced and served with cheese or peanut butter for dipping, combined with nuts and dried fruits for trail mix.
7. Seeds are an excellent snack to include in your diet, as they provide a wide array of nutrients and are easy to prepare.
They are high in protein and fiber, and they contain omega-3 fatty acids, which help reduce inflammation while also boosting your mood. They're also great for helping you feel fuller longer because of the fiber content.
Seeds can be eaten raw or roasted, with or without salt. They can also be added to smoothies or sprinkled over salad and more.
8. Trail mix has a nutritional value that is hard to beat. It contains both protein and fiber, which help keep you feeling full and keep you energized throughout the day. It also has healthy fats that you need in your diet, such as omega-3 fatty acids and monounsaturated fat.
Trail mix is easy to make at home or buy pre-made at the store. You can add nuts, seeds, dried fruit like raisins or cranberries, and more to create your mixture.
9. Cheese is low in calories and high in protein, which is important for keeping your blood sugar levels stable as you go about your day. It also contains a lot of calcium, which is excellent for bone health, and vitamin B12, which helps with mental clarity.
It also contains tryptophan and tyrosine, which are both known to increase the production of dopamine in the brain. This can help with depression and anxiety by improving mood, as well as helping you to feel more relaxed and less stressed.
Cheese can be prepared in various ways: melted and drizzled over veggies for a quick snack; cubed up and mixed into salads; or eaten plain or with crackers, breadsticks, or other types of bread that are high in carbohydrates.
Tips for healthy snacking
Snacks are a great way to keep your energy up while working. Read below for some tips for healthy snacking for a mental health professional!
1. Consider how long your snacks will last in storage
If you're going to be storing your snacks at work or while traveling, they should be able to stay good for a while. If they don't last long, it's not worth packing them. If you have time, do an inventory of what you have and replace anything that's expired with fresh stuff; this way, you'll always have something ready to eat
2. Think about how quickly the snack can be eaten
Try to avoid the temptation to add a lot of extra ingredients to your snacks, as this can make them more challenging to eat while you are on the go because you'll want to make sure you have time for other activities during the day.
3. Make sure your snacks are easy to grab on the go
This is especially true if you're traveling and want something quick when you're out and about. Make sure whatever you choose is easy enough to grab quickly. Choose snacks that don't require refrigeration or preparation. You don't want to spend extra time preparing food if you're already busy at work.
4. Be prepared
Healthy snacks are only good if you're ready to eat them. Keep a stash of healthy snacks in your desk drawer, car console, and purse so you can have them on hand when you need them.
5. Consider how easily digestible the snack is
When choosing healthy snacks for work, think about whether the snack is easily digestible and contains plenty of fiber. If you're going to be eating these snacks throughout the day, you want to ensure they won't leave you feeling bloated or uncomfortable. This is especially important if you're sitting at your desk all day.
Let's summarize
As a mental health professional, it's essential to take care of your mind and body. But with the demands of your career, it can take work to fit in all the self-care you need. This list of snacks will help you stay on top of your game throughout the day.
Guest Blog Article Written By: Rashida Ruwa
Rashida is a freelance health and wellness writer with a background in psychiatric nursing. She loves to write about health and wellness because, through her articles, she wants people to feel understood and supported. In her current work at a correctional facility, her main focus is on providing sustained direct support and care to offenders with mental health conditions toward recovery during their time in the criminal justice system. When she’s not writing, you can find Rashida going for nature walks and watching TV shows that make her think about things outside her day job. Find her on LinkedIn.
