A nutrient-deficit diet affects your ability to face challenges at work. It can cause anxiety, effect your ability to stay alert, and even memory. Yes, it can affect your performance during your big presentation or an important business meeting.
Reaching out for energy uppers like colas, coffee, tea, sugary foods stimulate ‘artificial energy’ and are not the answer. Coffee, black tea, colas (all regarded as stimulants) drive up artificial serotonin levels, which then produces a low, and it’s a viscous cycle. What one needs is to supplement natural levels of serotonin, the neurotransmitter that supports a better mood, combats anxiety, helps sustain energy levels, fights fatigue, enhances concentration, clears confusion, etc.
A nutritionally efficient diet before exams (implemented at best three weeks prior) will help in better performance. Stick to a diet rich in whole grains. They should make up for 40 per cent of your daily volume consumption (DVC). Beans and lentils should make upto 15 per cent of DVC; vegetables, 30 per cent; vegetable soups, 10 per cent, and 5 per cent good quality fermented foods. Include brown rice at least once a day in your diet. It’s a great brain food.
Some dos and don’ts
Avoid sugar, commercial desserts, and too much sweet. These will have you excessively wired as opposed to staying calm. Stay hydrated and get about eight hours of sleep. Get some exercise, even if it is for 20 minutes. I recommend three asanas: Vrkshasana (tree pose), and Tadasana (mountain pose) to enhance concentration and Shavasana to help you calm down.
Recipe
Breakfast: Millet upma
(Serves 4)
Ingredients
Foxtail millet: 1 cup
Ghee: ½ cup
Black mustard seeds: 1 tsp
Cumin seeds: 1 tsp
Hing: 1 pinch
Curry leaves, fresh or dried: 5
Green chilli: 1 small, chopped fine
Onion: 1 small, finely chopped
Rock salt: ½ tsp
Water: 2 cups
Grated coconut and cilantro for garnish
Method
Roast millet till slightly brown, allow to cool, then boil it in 1 cup water and set aside. In a saucepan on medium heat, add oil or ghee, and mustard and cumin seeds. Once the seeds pop, add hing. Stir in onions, cilantro, and chilli, and saute till onions brown. Add salt and water, and bring to a boil. Add millet, and boil for two minutes while stirring continuously. Turn down the heat and cover. Cook for 5-7 minutes. Add garnish.
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