News & Blog

It’s no secret our bodies need fuel to run properly. From driving to work to engaging in meetings – our bodies need fuel to complete daily tasks. Consistent fuel throughout the day also helps improve mood, boost productivity, and maintain energy levels.

The body’s main source of energy is glucose, which is the byproduct of food consumed and is stored in our liver and muscles. When low on nutrients, the brain has difficulty staying focused, which explains why it’s difficult to concentrate on an empty stomach. When this happens, it makes sense to have a bite to eat, but it’s important to remember that not all nutrients are processed at the same rate.

Foods made up of refined carbohydrates like high-sugar cereal, white bread and juice are broken down to glucose quickly, leading to a burst of energy followed by a crash. Meanwhile, more complex carbohydrates, such as those with more fiber, like oatmeal and brown rice, take longer to break down and provide more energy over time. Proteins and fats also play a role in supplying energy and delivering a slew of other important nutrients.

Understanding how nutrients are broken down is helpful when selecting what to eat for a day of productivity. Here are more helpful tips to fuel for a workday:

Recognize the power of breakfast. Breakfast sets the stage for the day. Having a balanced breakfast of complex carbohydrates for energy, protein for satiety and fat to help absorb vitamins will help your body feel its best. But life gets busy no matter who you are, and for many, whipping up a wholesome breakfast is at the bottom of the priority list on hectic mornings. Making breakfast in advance can make the difference between a stressful and a seamless start to your day. Try these nutrient-dense breakfast ideas:

• Pre-made omelet of eggs, cheese, milk, and veggies ready to hit the skillet in the morning
• Veggie and egg muffins made easy by whipping eggs with cheese and veggies baked in muffin tins
• Overnight oats made with Greek yogurt, oats, fruits, and chia seeds
• Bento box of eggs, hummus, whole wheat crackers with hummus, veggies, and fruits
• Chia seed parfait of milk, chia seeds, and yogurt served with granola and fruit

Keep nutrient-dense packable foods handy. We all have those days when the lunch bag gets left on the counter at home. For those days, a stash of shelf-stable foods is a good idea for those who work outside the home. A few ideas:

• Microwavable brown rice, seaweed snacks, and flavored tuna packets can be turned into little sushi boats
• Whole wheat bread, nut butter, and banana slices make for an easy sandwich
• Bagged crunchy and flavored chickpeas are a great protein- and fiber-rich addition to any salad and sandwich, but can also be enjoyed alone as a snack
• A veggie-packed canned soup and a stash of whole wheat crackers
• A bag of nuts can be sprinkled onto otherwise boring salads or consumed as a snack

 Have fruits and veggies within reach. Fruits and vegetables are touted as some of the healthiest foods for our bodies, but research suggests they also benefit the mind. A 2015 study found that the more produce participants consumed, the more creative, engaged and happier they tended to be. The researchers theorized the reason behind the findings, such as nutrients in fruits and veggies aid in dopamine production and that these foods have antioxidant powers that reduce inflammation in the body.

The following fruits are easy to eat and will keep well without refrigeration for a workweek:

• Apples and pears
• Mandarin oranges
• Bananas
• Peaches and plums

Remember, fueling with nutritious foods throughout the day will help you stay alert and get the most out of your day. For more ideas and recipes, visit ahealthiermichigan.org.

If your motto this year is “new year, new career”, use these energizing tips to fuel your job search, too. Take your job search to the next level with a great lead. Blue Cross Blue Shield of Michigan is looking for individuals ready to help our members live healthy lives. See if you’re a good match for one of our career opportunities at mibluetalent.com.

Written by Shanthi Appelö, a registered dietitian and health and wellness spokesperson at Blue Cross Blue Shield of Michigan.