VOICE May 2016 - page 7

You will get short term and longer term energy. If
lack of concentration is a long term issue then
check that you’ve got a few pieces of oily fish in
your diet each week (salmon, mackerel etc) and
that you eat enough carbohydrates.
Afternoon energy dips
: Make sure you have
some protein with each of your meals; chicken,
eggs, nuts, dairy, pulses. Avoid getting hungry and
eat 3 main meals with 2 snacks, no more than 3
hours between meals.
Struggling to get up in the
Eat wholegrains (oats,
wholemeal rice) while following
the ‘afternoon energy dips’ tips,
and eat green leafy vegetables.
You might need more sleep, or
you are showings signs of stress
or life load. Plan in some down-
time; such as massages, yoga or
Digestive issues
Take time to eat your meal. Eat-
ing on the go means your body can’t rest and digest
which is a basic physiological need. Include probi-
otic foods such as natural yoghurt, and prebiotic
food such as leeks. Consider whether you react to
certain foods; a food diary and some expert help is
Eating away from the office
: Always travel with
food and plan ahead. Take packets of nuts, seeds
and an apple in your bag. Cook extra food the night
before and store it in a thermos food flask or pre-
pare a small lunchbox. If you’re going to be eating
out then check out the shops or the menu before
and work out what you’ll have. I often spend time
with my clients looking at menus and helping them
choose food.
If you’re driving on the motorway or
by train then schedule in a fuel stop, not for the car
but for your fuel. Allow time in the journey and
stretch your legs.
Of course there are many more scenarios and per-
sonal needs when it comes to eating out and food;
we are all in control of what we eat though. Encour-
aging an environment of healthy eating and time to
eat is, in my opinion, the sign of a leader caring
about themselves and their teams. Food, eating out
and social interactions are interlinked in our lives,
and with your knowledge you have the ability to
both care and perform.
About Joanne
Joanne works with professionals and sports peo-
ple wanting to achieve optimum health and peak
performance, she is skilled at helping her cli-
ents remove the barriers to performing at their
highest potential.
Contact Joanne at
Her website is
Comments and/or contributions are welcome. Please address them to the
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All items © Values Based Leadership Ltd 2016
Voice is published four times a year by Values Based Leadership Ltd,
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Final Thoughts
"The fishermen know that the sea is dangerous and the storm terrible, but they have
never found these dangers sufficient reasons for remaining ashore."
Vincent Van Gogh
“The difference between a successful person and others is not a lack of strength, not a
lack of knowledge, but rather in a lack of will.”
Vince Lombardi
“The future belongs to those who believe in the beauty of their dreams.”
Eleanor Roosevelt
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