Home Working Meal Planning

Try and take some time out to plan your meals for the home working week ahead to make sure you incorporate all the essential elements of a healthy, balanced meal and are well-organised for the week ahead.

Even though it may sound pretty damn regi-mental (!) it really actually becomes a way of life that will help to sustain you in the weeks and months ahead after you launch your new home business venture.

Healthy Food and Drink ideas and recipes for new start up home business entrepreneurs
Important elements of your ‘diet’ to make sure you include when planning ahead:


A lack of iron will affect your concentration because it is necessary for transporting oxygen to your brain. If you are low on iron you will start to feel sluggish and your mental powers will be significantly reduced.

Foods rich in iron include fortified cereals, spinach, beans,  chicken liver and whole grains. Adding these foods to your daily diet will keep your brain healthy and your thoughts clear.  Vegetable sources of iron are not as readily absorbed as animal sources.

Adding vitamin C to your diet will help to increase the absorption of iron. Foods rich in vitamin C include red peppers, cantaloupe, cauliflower, broccoli and citrus fruit.


It is well documented that foods with higher protein content can promote the feeling of fullness for longer, resulting in a reduction of your appetite. Protein is also essential for the building, maintenance and repair of tissues in the body.

So, incorporate healthy proteins like fish, lean meat, egg whites, yoghurt, cheese, soy, nuts or beans into your meals and snacks. In addition, the chemical messengers in the brain are made up of protein, so it is logical that  protein could help to improve your brain power.

There is an important protein (amino acid) in the brain called L-tyrosine, which is used for the synthesis of neurotransmitters.

This  is essential for maintaining mental alertness, focused thinking and concentration. L-tyrosine production is stimulated by protein rich foods such as beans, nuts and soya, almonds, pork, beef, lentils, eggs, brown rice, wheat, corn and beans herring, anchovies, sardines, salmon and tuna all may help improve memory.

Omega 3

Eating foods that contain a high level of omega-3 fatty acids is vital to brain function and can help reduce depression and increases memory. The highest source of omega-3 to find in foods, is fish. Specifically salmon which is quite rich in this fat.

Walnuts contain a large amount of omega-3 fatty acids. Other foods high in them are strawberries, green leaf vegetables, squash, shrimp, soybeans, halibut, cloves, flaxseeds, cauliflower, cabbage, romaine lettuce, beans, scallops and raspberries. A lot of foods are now containing omega-3 in them. Like eggs, pastas, and drinks.


Just like everything else in your body, you brain needs to be well hydrated to do its job properly. People sometimes confuse thirst with hunger, so before you reach for a calorie laden snack, try a glass of  ice-cold water and see if this curbs the pangs.

If plain water doesn’t doesn’t appeal why not try drinking flavoured sparkling water or herbal tea. If water deficiency is really bad, your brain tissue can become damaged. No good for your new home business business plans!

Exercise For Energy

As well as thinking more about what you are actually eating, exercise is the ultimate way to boost energy and mood. Even a single 15-minute walk can be energising, and the benefits increase with more frequent physical activity.

Studies indicate that regular exercise can relieve depression and trigger physiological changes that make more energy available throughout the day. 

Aerobic exercise is the most effective, because it increases oxygen circulation and produces endorphins -- chemicals that make you feel happy. To get the maximum benefit, aim for at least 150 minutes of aerobic exercise a week, exercising on most days of the week.


Helping your body cleanse itself of toxins is another way to maintain maximum performance. Herbal drinks such as milk thistle, red clover, dandelion and wheat grass will help eliminate toxins and boost your immune system.

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