The 7 eating sins of the modern entrepreneur
Grow Your Business, Not Your Inbox
As busy people that we are, we have a routine that we repeat day after day: we get up, rush to work, check emails, run to the meeting, answer more emails, and run back to another meeting. Immersed in the daily hustle and bustle, we tend to forget something fundamental: our health.
Eat calmly? Prepare something nutritious for us? Bah: we have more important things to do, so we settle for taking a bite out of our sandwich while we type at our desk. But is that really the best we can do? Could we adopt eating habits that make us feel much better in and out of the office?
We talked to Debby Braun, a UAM graduate food engineer and Canola Info spokesperson, about the worst nutritional habits and the best way to counter them. If you want to get the energy you need to run a project, put them into practice once and for all!
Go hours without eating
Surely it has happened to you: you are so busy that, when you realize it, you have not eaten for 6 hours. Then it is time for lunch and you eat whatever is put in front of you. According to Braun, this is one of the worst habits a person can develop. “To maintain a constant blood glucose level - and feel energized - it is crucial that we eat at least three large meals a day and two snacks. There should be no more than 4 hours between each meal ”. Otherwise, we could suffer significant energy "dips". As if that were not enough, eating a few times a day slows down our metabolism and can lead us to become overweight.
Have an early breakfast and, at noon, include a carbohydrate snack in your diet. Swap out the cookies and birthday cake for a whole wheat sandwich with fresh cheese, walnuts, almonds, blueberries, a fruit, or plain yogurt. Try to schedule your meals at fixed times.
Eating oversized portions
"Serve me more of that, please." Does this phrase sound familiar to you?
It is logical: we go so long without trying a single bite that when we do we ask for a double portion. And we eat so much that when we finish we feel like we are bursting and all we want is to go to sleep in the car (yes, the infamous pig disease). "Mexicans are used to eating very large amounts of protein and carbohydrates, and it is important that we learn to measure our portions," the expert shares.
Braun recommends eating 120 grams - proportional to the palm of your hand - of lean meat (without fat), chicken without skin or fish, the same of whole grains, whole wheat bread or complex carbohydrates - such as potatoes, sweet potatoes or tortilla - and vegetables –The more varied their colors, the better.
It's 12 o'clock, you have an irrepressible craving for a bag of chips and, like a zombie, you get up at the machine to stock up on junk food. This in itself is bad once, but can you imagine the effect of doing it every day? In addition to considerably increasing your probability of being overweight, this bad habit takes away your energy and affects your alertness.
“Substitute two snacks for cookies or chips, one at noon and the other a couple of hours after eating. If you want something sweet, opt for a handful of toasted almonds with blueberries or a fruit, preferably seasonal and containing fiber, such as mango or papaya. This will give you a feeling of fullness that will last for quite some time, ”shares Braun.
Always eat the same
Many successful entrepreneurs claim that having a routine for "trivia" allows them to free up attention and focus on "more important things." Mark Zuckerberg always wears the same sweatshirt, and Leo Widrich, a young owner of a social media company, always eats the same thing. But how healthy is this?
According to the nutritionist, eating varied is much more than a whim: it is a way to ensure that we are getting the right nutrients. "The more variety of color there is on your plate, the greater variety of vitamins and minerals you will be ingesting," he explains. Try to mix green, red, dark, and orange vegetables. Also, include good quality proteins in your diet , such as salmon, tuna and sardines, lean meats, such as beef or tampiqueña steak, skinless chicken breast, and turkey meat. He prefers fresh cheeses - such as cottage, panela, basket, and cottage cheese over semi-ripe or ripe ones. These small changes will make a big difference in your health and your mood.
The vast majority of busy people skip breakfast, and this has serious health consequences. In addition to predisposing us to gain weight, skipping this meal increases the chances of having a heart attack, feeling tired during the day, or suffering from gastritis.
The ideal breakfast? A serving of fruit and a complex carbohydrate, such as whole grain or oatmeal. Another option, adds the expert, is to prepare a green juice with orange, grapefruit and some vegetables with fiber, such as celery, and without adding refined sugar. "This will give us long-acting energy, as well as a feeling of fullness that will prevent us from eating any junk we find along the way."
The ideal breakfast? A serving of fruit and a complex carbohydrate, such as whole grain cereal or oatmeal / Image: Depositphotos.com
If your meals usually include very large portions and fried foods, chances are that, after eating, you are dying of sleep. If a person must consume 2,000 kilocalories a day, the ideal is to learn to distribute them throughout the day : 15 to 20 percent at breakfast; 10 to 15 percent for snacks, 35 for lunch, 10 to 15 for the other snack, and the remaining 15 to 20 percent for dinner.
"If only in our food we eat 50 to 60 percent of the daily contribution of kilocalories, it is logical that the body will require much more energy to metabolize it, and instead of feeling satisfied and active, we will have a feeling of heaviness", says the expert .
Eat fried foods
You've probably heard it over and over again: eating fried foods frequently is one of the worst habits you could develop. However, although there is talk everywhere about how harmful this is, the leading cause of death in Mexico continues to be cardiovascular diseases , followed by diabetes –both conditions related to poor eating habits–.
Substitute healthy fats for animal fats. It's simpler than you think: “Instead of eating fried quesadillas, order them from the comal. Ask for your grilled breast without butter, or cook it with canola oil (olive oil is healthy when raw, but when cooked it loses its properties) ”. In your day to day, avoid eating bacon, fatty cuts of meat, sausages (which are also saturated with salt) and prefer almonds, peanuts, avocado, olive or canola oil ... These fats protect your heart instead of saturating it cholesterol.
Now yes, ready to redeem yourself from eating sins and become a healthy entrepreneur?