How to have a more productive day

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Energising lunches for the Busy Executive

As a busy executive, it’s tempting to reach for heat and eat meal or
soggy leftovers for lunch.
Both these options are pretty uninspiring and can leave you feeling
sluggish, lacking concentration and unproductive for your afternoon.

Your solution is to keep a ‘capsule store cupboard’ at work and
top it up regularly. That way you always have access for tasty, healthy and
‘save cash’ lunches.

Your Capsule Store Cupboard
Buy Monthly
• Extra Virgin Olive Oil
• Tins of Tuna, salmon, sardines and mackerel, lentils, chickpeas, red kidney beans,
cannelloni beans and mixed pulses
• 1 pack of Oatcakes or Ryvita
• 1 small carton of cream cheese spread or 1 small jar of dairy free mayonnaise
containing flaxseed (a better option as it contains the essential fatty acid from
flaxseed to sustain appetite - available from health food shop)
• Sugar Free Muesli
Buy Weekly:
• 2-3 lemons
• Small tub of each Hummus, Plain Yoghurt, Low-fat cottage cheese
• Loaf of Pumpernickel or dark rye bread (keeps well in fridge) or
• 1 pack of Wholemeal Pitta breads
• 1-2 large potatoes or sweet potatoes
• 1 bag of mixed Italian mixed salad leaves or Cos lettuce (more nutrients than iceberg
lettuce)
• 1 bag of watercress, spinach and rocket mix
• 6 plum tomatoes
• A pack of mange tout and French beans and small carrots
• 1 red onion
• 1 red/yellow/green pepper
• Pre cooked basmati brown rice or wild rice (prepare and cook on Sunday and it will
keep until Wednesday in the fridge)
• 2 cartons of vegetable soups or chicken and vegetable soups
• 5-6 cherry tomatoes
• Pieces of fruit (buy every 2 days for freshness)
• Packs of Fruit Salad (buy every 2-3 days)
• Small pot of Olives (from the deli counter)

Mix and Match your lunch.
Now you have all the ingredients to hand in your work cupboard, you can use them to make
up different lunches each day.
Here are some lunch suggestions:
The Energiser Lunch
Mix brown or wild rice with canned salmon and chopped salad vegetables
Add 2 teaspoons of your dairy free mayo and juice from half a lemon or 2 teaspoons of
cream cheese.
Have a few handfuls of Italian mixed salad leaves and 2-3 cherry tomatoes
The ‘Brain’ Power
Sardines or mackerel on a slice of rye bread (alternatively slice a pitta bread in half and
pack inside the fish) and add cos leaves and chopped peppers on the side or on top.
Mix the Sardines or Mackerel with juice of half a lemon and a tablespoon of some natural
yoghurt or 2 teaspoons of cream cheese.
The warming, comforting
Baked sweet potato (to sustain energy for longer then white potatoes)
Add 3 tablespoons of cottage cheese, a handful of rocket leaves and a few chopped cherry
tomatoes
You can also add some hummus for more flavour
Add a few handfuls of mixed salad leaves on the side
The ‘Quickie’
Low fat yoghurt, fruit and a handful of muesli – a great grab and go ‘brunchy’ option.
This supplies energy nutrients and good bacteria for good digestion
The ‘Light Bite’
Place a good few handfuls of salad on a plate, top with a protein option (salmon, tuna,
sardines, lentils, cottage cheese) and 4 olives.
Add 2 teaspoons of olive oil and half the juice from one lemon.
Alternatively mix the fish with 2-3 teaspoons of cream cheese and juice from half a lemon.
Have 1-2 oatcakes on the side.
This is perfect if you’ve eaten out the night before and wish to ‘lighten’ up.

For more information on nutritional programmes for the busy person, brides, mums to be
and new mums visit; www.beez-kneez.co.uk or contact 020 8 354 1583.

Eating for EXTRA energy Seminar

Presented by BBC radio Expert, Victoria Warr
13th February 2008, 7.00-8.30pm, Chiswick Moran Hotel

Booking line: 020 8 354 1583

Seminar just £20 per person if you book before 5th February 2008.
Only £25 per person if you book after this date.

Read on for more information or click here

Want to supercharge your energy levels with food, Click this link for your complimentary article.

Do you want?
• Extra Energy to survive the pressures of today’s lifestyles
• To restore & regenerate your body with delicious super foods
• Tips for preparing quick, easy meals to revitalise you

Do you experience?
• Lethargy and constant tiredness
• Sleeping difficulties and waking un-refreshed
• Apathy and lack of concentration

Are you getting married, pregnant or a new Mum?
Or do you have ‘extra’ demands on your energy?

Then the Eating for EXTRA energy seminar is for you. Discover:

• The crucial difference between false energy and real vitality
• Which foods have the key ‘energy’ nutrients to improve your vital energy
• The delicious ‘vitality’ food plan to give you ‘all day’ long energy
• Invaluable ways to make healthy, energy-giving ‘fast’ meals
• Foods which zap energy: the science behind them and tastier alternatives
• How to spot ‘manipulative’ nutritional or supermarket messages and what to believe

We are not selling any diets, products or books. This seminar is informative and packed with extremely user-friendly tips and top quality advice based on science that works. Presented by a fun, qualified nutritional expert with BBC radio experience.

Booking line: 020 8 354 1583
Seminar just £20 per person if you book before 5th February 2008.
£25 per person if you book after this date.
Click here for more information

Click this link for your complimentary article: Supercharge your energy levels with food.

How to supercharge your energy levels with food

It’s that time of the year, well into January when you are getting back into the
swing of business, family and exciting projects for your year ahead. It’s when you
want to feel focused and energised. Choosing to eat the foods that give you energy
boosting nutrients, without loading up on calories, will specifically supercharge
your energy levels for a fit and more productive 2008.

Believe it or not, your food will either provide you with a great source of real constant energy or leave you flagging after an hour.

Here's my low down on the top six foods for EXTRA energy.

Almonds
Eating almonds as a snack when you feel a low energy slump will lift your energy levels. They
contain good amounts of iron and some B vitamins, helping your brain, nerves and muscles to
function properly. It’s important to combine almonds with some source of vitamin C, so that the
body can actually absorb these nutrients as Vitamin C helps the absorption process of iron and
vitamin B. Eat almonds with a piece of fruit, will ensure your body and you’ll reap the benefits.
How to eat more: Add to breakfast cereals, porridge or crumble toppings. Alternatively snack on a small pack with an apple.
Apricots
As apricots contain both vitamin C and iron this super snack means your body will absorb iron
essential to beat fatigue and recover from exercise. Iron will also help improve mental
performance and lift your mood.
How to eat more: Fresh apricots are best, but you can also try dried apricots as a mid morning
or mid afternoon snack. Also to enhance the flavour of your cereals or porridge, add some
chopped up.
Broccoli
Since broccoli is also rich in iron, if you are anaemic or fatigued it makes
for an essential addition to your diet. There is also evidence from
research conducted at the US National Cancer Institute that regular
consumption of broccoli will help protect from cancer. The anti-oxidants
it contains help inhibit the activation of cancer cells in the body.
How to eat more: Best steamed, add three tablespoons to your
evening meal or add to stir fry’s. Also try broccoli spears raw in a
salad.
Spinach
If you’ve ever watched Popeye you know what happens when he gets his fix of spinach. He ends up
with a great burst of energy and his muscles pop out. Now eating spinach will not ensure bulging
muscles (so fear not if your female!) however this food will give you a much-needed spark of
energy. It’s packed with vitamins and nutrients and iron, but also contains an enzyme known as coenzyme
10 for energy production.
How to eat more: Add raw to salads, add to omelette dishes or add to mash potato.
A delicious accompaniment to any fish or meat dish.
Oats
Eating oatmeal or porridge will do wonders for your energy levels. Oats contain fibre so you’ll feel
sustained energy all day long, rather than energy peaks and dips that can have you feeling tired and
often hungrier. As porridge is a meal in it’s own right, you have the advantage of being able to top
it off with fruit, nuts and berries for added flavour and more energy-enhancing foods.
How to eat more: Eat at breakfast as porridge or add the flakes to the toppings on crumbles
or use to make your own granola or muesli.
Salmon, tuna or sardines
Wild salmon, tuna or sardines are all rich sources of omega-3 fatty
acids, that boost your mood, beat stress and play a crucial role in
brain development and concentration. If you have an important
meeting or interview these foods will help you stay focused and
energised throughout.
How to eat more: Tinned fish is a convenient option to eat with
salads or topped on a slice of wholegrain bread. Sardines also make a good energizing ‘weekend
brunch’ with a slice of toast and a glass of juice.

Click here for the full article and tips for instantly boosting energy and other complimentary articles.