Whether you are a corporate employee or already an entrepreneur you work, and you work a lot. Your office might be in your room or at a different location, it's your office nonetheless. Energy levels drop during the day and we may feel tempted to reach for unhealthy options. I know when I get really hungry I sometimes think about eating unhealthy stuff. But I know those cravings come because I haven't eaten proper food...

1. Top 3 Nutrition Tips For The Office
Whether you are a corporate employee or already an entrepreneur you work, and you work a lot.
Your office might be in your room or at a different location, it's your office nonetheless.
Energy levels drop during the day and we may feel tempted to reach for unhealthy options.
I know when I get really hungry I sometimes think about eating unhealthy stuff. But I know those
cravings come because I haven't eaten proper food.
So here are 3 nutrition tips / habits to bear in mind:
1. Food combinations
Some foods cause energy levels to rise very fast. You have probably heard about blood sugar
levels, or, more currently, glycogen.
The problem is blood sugar and consequently energy levels also drop very fast and go very low,
then you have to eat something again which usually causes the same effect. Your blood sugar levels
go crazy, up and down all the time.
The secret to keeping energy levels constant is to avoid processed foods such as biscuits, milk
chocolate, white bread or pasta.
Besides causing the blood sugar level up and down, they are also not fuelling your body, even if they
are tasty. Food is fuel and this kind of fuel hurts you more than it helps you.
Another thing to remember is that protein, certain spices such as cinnamon and certain fruit such as
grapefruit keep your blood sugar levels (glycogen) constant.
In general, if you combine foods that cause a spike in blood sugar levels with protein, for example,
your energy levels will not spike so much so fast. That is why nutritionist advise eating nuts with fruit
for example, or yoghurt with fruit.
Another nutrition tip to ensure you have protein with every meal. You can find protein in eggs, diary,
Food combinations are important. However, this does not mean you can combine unhealthy food
with healthy just because it stabilizes the glycogen levels. This leads me to the next habit.

2. 2. Food is fuel
You wouldn't mix sand in your car's gas tank would you? Then why would you put unhealthy fuel in
your body?
I talk about this a lot in the Food Discipline™ lessons of The Merisoiu Technique.
It is the most important lesson, I believe. The moment you realize that food is there to keep your
body and mind functioning at their peak, and it is not there for taste and pleasure, your food choices
change.
In essence food really is fuel. If we leave aside the love for food, the cultural aspect and its taste,
that's what food does.
That's the purpose of food. It is not there to satisfy our taste buds, although it's nice to have both of
course. Its purpose is to keep us alive, to fuel our brain, our muscles, organs.
When you begin to understand this, really understand it, your food choices will change and you will
begin to give your body good quality fuel. The moment this idea really sinks in it's like a eureka
moment.
Good fuel can also be tasty. Win-win.
3. Eat often and small
I am an advocate of eating small and often. That does not mean binging, eating all the time, rather
eating at certain times throughout the day.
There are 3 reasons why I stand for eating little and often:
a) Keeps energy levels constant.
I do not allow my energy levels to drop to the point where I have to take a nap or feel so hungry that
I need to eat a lot.
b) Never very hungry, never very full
When I eat I never get so full that I feel the need to lie down or take a nap.
On a scale of 1 to 10 (10 being very hungry) eat when you are at about 4-5 and stop eating when
you are at about 7-8.
Practicing this will become second nature and you will not need to use the scale, you will just know
when you need to eat and when to stop. Simple.

3. If you eat every 4 hours, for example, you will probably eat more. Firstly because you might be
hungry (hungrier than 7-8 on the 1-10 scale) and second you know you will not eat for another 4
hours so, mentally, you are set for eating more.
c) Digestion
The last reason like to eat small and often is because it gives the digestive system room to digest.
Eat small portions and it will be easier to digest.
BONUS: drink water
You heard it before and you will hear it again. Not tea or coffee, pure water so the body can use it
straight away.
 Your body is made up of 70-75% water.
 Human blood is approximately 90% water.
 Your liver is 96% water
 Muscle is about 75% water.
 Your brain is approximately 85% water
There is a reason 71% of Earth’s surface is water, not tea, coffee or flavoured water.
Water is life and it gives you energy. It will take a few weeks to change from tea/coffee to water and
get energy from it but in the end water will become your daily energy drink.
However, it takes time for the water to circulate through your body and hydrate everything. Thus, the
trick is to never get dehydrated. Easier said than done but do your best.