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Need An Excuse To Take A Break From Your 9 – 5 Day, Now You Have One

By David Saunders, Health Editor | UPDATED: 08:28, 08 July 2020

Brand new research has revealed that we’re more likely to learn a new skill if we take some short breaks. These short breaks help to solidify the memories of new skills.

Many of us are guilty of spending 9am to 5:30pm glued to our desks. Not only does this mean that we’re potentially stopping ourselves from learning and developing, but it is also having a negative impact on our health.

London’s Leading Nutritionist, Lily Soutter (, who specialises in workplace wellness, is here to help you get the very most out of your working day…

Right food = the right energy = the right success!

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Lily Soutter

Lily lives by this saying! Why you ask? “The health and wellbeing of employees make an essential contribution to business success. What we eat generally provides at least 60% of our total daily food intake on an average working day, and since food fuels the body and brain, it can make or break whether we have a highly productive efficient day or a slow listless one.”

Workplace perks

Who doesn’t love a workplace perk? Offering your employees fantastic opportunities will not only help you retain and motivate them, but it will also help you attract the very best talent. It’s an all round win win! As we’re all becoming more and more health conscious, why not have an onsite nutritionist as one of your incentives?

“Employees included in the 2016 Financial Times Health at Work identified access to a nutritionist as having the highest potential health improvement rate! 30 minute express nutrition consultations held within the office can be an efficient way for individuals to obtain personalised dietary advice to and overcome their barriers to change.”

Walking meetings

As mentioned, talking short breaks can help individuals learn a new skill. After you’ve had a training session or perhaps your Senior Account Manger has shared some of her knowledge, go for a walk. This will not only help you retain this information but a new study has also shown that by taking just a 20 minute walk in nature can be enough to keep you from getting burned out.

So grab your team, go for a walk, and after the 20 minutes have your next meeting walking, whilst you’re out in the open fresh air. “Ever felt sluggish and tired at your desk? It could be down to your sedentary lifestyle. Office workers spend 70-85% of their time sitting at work meaning that they are currently one of the most sedentary populations.

Even when adults meet the physical activity guidelines, sitting for prolonged and unbroken periods of time has been associated with an increased risk of heart disease, diabetes and even weight gain. Walking meetings are another great way of encouraging activity, whilst the exercise and fresh air may increase creativity and concentration.”

What’s your go to Boots Meal Deal? Lily shares hers…

Couldn’t be bothered to do your lunch the night before so you’ve decided to opt for a Boots meal deal. Why wouldn’t you, they’re quick, easy and cost effective. However, be careful, some of their meal deals are pretty unhealthy and will leave you crashing later on in the afternoon.

“For the Main I would go for the Deli Egg & Avocado, this is a good source of vegetarian protein (22g) and even fibre (8g). It can be hard to find grab and go sandwiches which contain adequate amounts of these two macronutrients.

This sandwich is also low in saturated fat, yet the avocado provides a good dose of heart healthy monounsaturated fats. For the snack part of the meal deal I would choose Quinoa waves, per portion these quinoa waves are in lower calories in comparison to regular crisps. Drinkwise,

I would choose the Multi Vit Apple & Elderflower, extremely low in calories with only 5 kcal and 0.1g sugar per serving – this drink choice would be a good option in comparison to high sugar beverages and can play a positive role on dental health but also our waistline.”

Lily continues, “This is meal deal is definitely my top choice. The combo provides moderate amount of calories 460 kcal, a good dose of protein 22.8g as well as fibre 8.32g and lastly a low sugar 3.6g and salt 1.6g content. Both protein and especially fibre promotes satiety, decreases hunger and thus helps provide a feeling of fullness.”

Provide water stations with a twist

It’s a no brainer that dehydration can cause a drop in workplace productivity. “A meta analysis has shown that dehydration can impair cognitive performance, particularly for tasks, which involve attention and concentration. The researchers found that functions such as complex problem solving and coordination also suffered..”

“Many of us forget to drink or simply just don’t like the taste of water. Provide water stations in the main working area or infusing water with berries and mint for a tastier beverage. Herbal and fruit teas all count towards our fluid intake. In the summer months teas can be chilled to make a refreshing flavoursome iced tea.”

“Implementing educational material and signs within the office can also act as a reminder for employees to drink!”