Well-being at Work: 7 Tips for Cooking Healthy Meals to Boost Your Energy at the Office
Cook Like a Yogist
When cooking, generally opt for fresh produce and unprocessed ingredients. Eating like a Yogist and boostingyour energy at work couldn’t be easier… Just follow the guide!
RULE #1: Cook fresh vegetables!
The secret to whipping up a “green” dish in just a few minutes? Choose vegetables (preferably organic) from those recommended for your body type, wash them, and cut them into medium-sized pieces (zucchini, eggplant, or butternut squash don’t even need to be peeled). Arrange them in a baking dish, add 2 tablespoons of coconut oil, place in the oven at medium heat, and let them cook.
Enjoy these warm vegetables with whole grains, such as quinoa, brown rice, or another protein-rich legume, along with 1 tablespoon of chickpea purée (hummus) or sesame purée (tahini). Filling, nutritious, healthy, and vegetarian.
RULE #2: Spice up your dishes!
Always keep spices on hand to add flavor to your dishes. Choose from the spices recommended for your profile and sprinkle them into your sauces or juices. Get to know them, because in addition to being delicious, they offer a wide range of health benefits. The most powerful (and yogis’ favorites) are ginger, turmeric, and cumin, in the form of roots, seeds, or powder. Ayurvedic cuisine gives them pride of place, and for good reason! Here, I’ll share the benefits of a few of the many spices you can use in your everyday meals and drinks.
- Ginger (whether used as fresh roots to crush, boil into a tea, grate, or juice) is excellent for improving digestion and relieving nausea. Its anti-inflammatory and blood-thinning properties are effective in fighting colds and other winter ailments.
- Cinnamon, whether in sticks or powderform , is a powerful antibacterial agent and is used to treat irritable bowel syndrome and fungal infections. It also neutralizes unpleasant odors and can be used to extend the shelf life of food. When added to herbal teas, cinnamon soothes sore throats.
- Cumin, whether in seed or powder form , is an excellent tonic, rich in iron and vitamin C. Its strong aroma immediately stimulates the appetite and aids the digestive process. It is also a good laxative and an antifungal agent.
- Turmeric, whether in root or powder form, is one of the most important spices in Ayurveda. It aids digestion, supports brain and nervous system function , and boosts immunity. It helps maintain optimal blood sugar levels.
- Cloves, whether used as whole seeds in your dishes or as a powder, are great for digestion. In addition to their antibacterial properties, they also support liver health, bone health, and the immune system.
- Black pepper is a warming spice that stimulates sluggish digestive systems and helps eliminate toxins. Beneficial for blood circulation and the respiratory system, it will give you a boost.
- Cardamom helps curb snack cravings and reduce stomach acidity. It boosts the body’s ability to absorb nutrients, whitens teeth, and freshens breath. It’s delicious as a tea, in desserts, or sprinkled on oatmeal.
- Cilantro ( either as seeds or fresh leaves) helps restore the body’s balance. It acts as a defense against allergens and heartburn.
RULE #3: Make your own lunch!
If the restaurants near your office or your usual cafeteria only offer complicated dishes or unappetizing boiled vegetables, cook your meal the night before and bring it with you. Here, too, roasted vegetables or vegetables sautéed in coconut milk with spices and brown rice will ensure you have a healthy, vegetarian, and easily digestible lunch.
RULE #4: Eat seeds!
Feel free to add seeds, walnuts, hazelnuts, and other nuts to your dishes. Pumpkin seeds, cumin seeds, or cilantro seeds, walnuts, hazelnuts, and almonds: a touch of flavor, exoticism, and energy at little cost.
RULE #5: Juice your daily serving of fruits and vegetables!
If you’re lacking inspiration or motivation to eat your daily serving of fruits and vegetables, invest in a juicer and replace one of your meals with a juice: celery, spinach, pineapple, beetroot, cabbage, pear, apple, peach, kiwi, orange, arugula, melon, grapefruit… you can juice anything, depending on your mood and the season. Healthy and easy to digest, the juice will give you a vitamin boost for the whole day. Add some almond butter or a splash of plant-based milk to enrich it.
RULE #6: Opt for gentle cooking methods
My Indian yoga teacher recommended not overcooking our food so as not to lose its nutritional value, and never eating a meal that’s too hot so as not to disrupt digestion. This applies to the food itself, as well as to the oils in which you cook it. Once cooking oils exceed their smoke point (around 200°C for olive oil), their nutritional value and flavor begin to deteriorate. Coconut oil has a higher smoke point and can be used to sauté your vegetables, for example.
To preserve the nutritional value of your food without resorting to a completely raw diet—which can be hard to digest—try cooking it at temperatures below 100°C for longer periods of time and at a slower pace, either in the oven or by investing in cookware lined with a thermal base, which allows you to cook without added fat and ensures even heat distribution.
RULE #7: Discover clarified butter
Most commonly used in Indian cuisine, where it imparts a distinctive flavor, clarified butter (or ghee) is a great option for those who can’t do without that subtle milky taste but need to watch their cholesterol levels. It is butter that has been slowly heated to remove impurities and whey. It retains its vitamins and is well tolerated by people who are lactose-sensitive. Ghee protects the digestive system, lubricates the joints, and helps regulate cholesterol and weight. It helps reduce inflammation, supports eye health, and acts as a powerful antioxidant.
Bonus: Four tips for choosing the right meal at a restaurant
Adopting healthy eating habits doesn’t mean you have to give up your social life or dining out, whether it’s in the evening or during a workday! Here are a few simple tips to help you make smart menu choices without compromising your healthy lifestyle.
- Choose dishes made with recognizable, unprocessed ingredients, without preservatives and without too much oil. In general, menus featuring “crispy” or “gratin” dishes tend to be heavy. You can easily put together your own healthy meal using the vegetarian sides on a menu that’s heavy on meat—without coming across as a killjoy!
- “Grilled” or “steamed,” but not “fried”: if you go to the trouble of ordering vegetables, make sure they aren’t fried in refined oils, or you’ll lose all the benefits of your effort.
- Hide the bread basket: don't dig in while you wait for your meal.
- Be careful not to use too much sauce: ask for the sauce on the side and add just a drizzle of olive oil to your dish, or perhaps a few spices or a splash of vinegar.
- If you’re drinking alcohol with friends, try to drink one glass of water for every glass of alcohol, and opt for red wine, which is rich in antioxidants.
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