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Fueling for the Workplace

Performance Based Nutrition

Fueling for the Workplace

Proper nutrition and hydration are as important as showing up to work on time and doing what is expected. You see, it’s not just what you do “here and there” that’s important to your peak performance at work; it’s what you put into your body the remainder of the day as well.

Fueling at Work and Beyond

Being well fueled and well hydrated will not only make the difference between being healthy or battling high cholesterol or other diseases that can be reversed through a healthier lifestyle in the kitchen…it will increase your energy, provide better mental clarity and concentration, increase your attention span and improve your mood as well as decrease the risk of illness and injury. Aren’t these also valuable at work or as a weekend warrior?  Additionally, for your athletic types out there, what & when you eat plus adequate hydration affects your strength, speed and endurance.


  • 12-16oz of water at every meal (try for 64-96oz daily)
  • 5 Small Meals daily – Breakfast, Snack. Lunch, Snack, Dinner
  • If it runs, swims, flies, grows from the ground or drops from a tree your body will use as ‘fuel’. Skip the processed foods.
  • Get yourself moving daily, quit smoking and take charge of your nutrition.
  • 80% of how you look and feel starts in the kitchen – Eat Well Perform Well®

Pancake Smoothie

1 Serving Vanilla Protein Powder

1-2 tbsp. Nut Butter

1 serving Raw Fiber Powder (Garden of Life brand-many options)

1/3 Banana (optional)

2-3 cups Almond or Soy Milk

Place all ingredients in a high powered blender and blend to desired consistency.

*These smoothies are meant to be a meal replacement.

 Strawberry Shortcake Smoothie

1 Serving Vanilla Protein Powder

Coconut Crème (Goya Cream of Coconut or Let’s Do Organic Creamed Coconut)

1-2 tbsp. Chia Seeds

1/4 cup Strawberries (frozen or fresh)

2-3 cups Almond or Soy Milk & Water

Chia Seed (to top)

Place all ingredients in a high powered blender and blend to desired consistency. If you use fresh strawberries add a few ice cubes to cool.


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