Lines
Lines

Nutrition for Performance

Did you know that what you eat directly affects your energy levels, brain function, and stress resilience? Poor dietary habits—such as skipping meals, consuming too much caffeine, or relying on processed foods—can lead to energy crashes, brain fog, and reduced efficiency. On the other hand, a well-balanced diet stabilises blood sugar, enhances cognitive function, and keeps stress levels in check.

As a professional chef, teacher, and business owner, I’ve spent years working in high-performance environments where long hours and demanding schedules were the norm. Now, as a nutritional therapist and BANT-registered nutritionist, I understand first-hand the importance of maintaining energy levels, mental clarity, and resilience throughout the workday. It’s a game-changer! Many professionals struggle with fatigue, stress, and dips in concentration, often unaware of the profound impact their diet has on their performance. By making informed nutrition choices, you can boost productivity, sustain energy, and improve overall well-being.

Where to Start? Keep It Simple

Prioritising macronutrients—protein for sustained energy and muscle support, healthy fats for brain function, and complex carbohydrates for steady blood sugar—helps prevent energy crashes and enhances productivity. Aim to include 5-7 portions of vegetables in a variety of colours and up to 2 portions of fruit daily.

Staying hydrated is equally crucial. Even mild dehydration can lead to fatigue, sluggishness, and headaches. Ideally, we need to drink 1-2 litres of water daily—this can include infused water, herbal teas, or hydrating foods such as cucumbers, oranges, watermelon, and soups. Try to limit caffeinated beverages to 1-2 per day and switch to decaf after lunch.

The Mediterranean Diet: A Proven Approach

One of the most well-known dietary approaches for overall health, particularly for its anti-inflammatory properties and cognitive benefits, is the Mediterranean diet. It emphasises:

  • Healthy fats (olive oil, nuts, avocados) for brain health
  • Lean proteins (fish, eggs, legumes) for muscle recovery and endurance
  • Fibre-rich carbohydrates (vegetables and whole grains) to stabilise blood sugar levels and prevent energy dips

A Low-GI Diet for Energy Stability

If you find yourself experiencing energy dips throughout the day, consider following a low-GI (glycaemic index) diet, which helps stabilise blood sugar levels. The focus is on:

  • Prioritising complex carbohydrates like quinoa, sweet potatoes, and whole grains
  • Avoiding high-sugar snacks that cause rapid blood sugar spikes and crashes
  • Pairing carbohydrates with proteins and fats to slow glucose absorption

Brain-Boosting and Stress-Reducing Foods

Certain foods have been found to support brain function and reduce stress:

  • Omega-3 fatty acids (found in walnuts, flaxseeds, and oily fish) aid cognitive function
  • Antioxidants (found in berries, dark chocolate, and green tea) help protect against cognitive decline
  • B vitamins (found in eggs, dairy, and leafy greens) support mental clarity and stress management
  • Magnesium-rich foods (found in pumpkin seeds, spinach, and dark chocolate) promote relaxation
  • Tryptophan-containing foods (such as bananas, turkey, and oats) aid serotonin production and mood stability

If these aren’t already part of your diet, consider adding one or two of them to get started.

Easy Meal Swaps for Busy Professionals

Eating well doesn’t have to be complicated. Here are some simple meal swaps that make a difference:

  • Instead of a protein bar for breakfast, try whole grain toast topped with cottage cheese and avocado, or overnight oats with nut butter and berries.
  • Swap a ham and cheese sandwich on white bread with crisps for a whole grain chicken salad sandwich, a yoghurt pot, and sparkling water with lemon.
  • Instead of a chocolate bar, try a few nuts and dark chocolate. Instead of crisps, snack on carrots and hummus for a crunch.

Meal Prep and Smart Choices

Planning ahead makes healthy eating easier. Consider meal prepping simple meals such as:

  • Overnight oats, boiled eggs, or smoothie packs for quick breakfasts
  • Soups and Buddha bowls for easy lunches
  • When eating out, opt for eggs or yoghurt with berries for breakfast and salads or whole grain sandwiches for lunch.

Stocking a Healthy Office Pantry

Keep nutrient-dense options at your workspace, such as:

  • Greek yoghurt
  • Hummus and carrots
  • Berries
  • Tinned fish
  • Nuts
  • Oat crackers
  • Dark chocolate
  • Whole fruit like apples and pears
  • A water bottle to remind you to stay hydrated

Small Changes, Big Results

Optimising workplace performance through nutrition doesn’t require drastic changes—small, sustainable habits can make a huge difference. By choosing whole, nutrient-dense foods, staying hydrated, and managing stress through diet, you can boost energy, improve focus, and excel in your professional life.

Remember, success isn’t just about working harder—it’s about fuelling your body smarter. Start today with one simple change, and experience the benefits of optimised nutrition for peak performance.

MJ Nutritional Therapy believs that good nutrition is the foundation for a healthy and happy life. Its founder and lead nutritionist, MJ, is a registered nutritional therapist, chef, breath works facilitator, health coach, teacher, and mom, with years of experience helping clients achieve their health goals.

Lines
Small Lines

SHARE THIS

Lines

OTHER

If, like me, you spend more time than you should doom scrolling LinkedIn, you could be tempted into thinking no-one fails. LinkedIn has become a hyperbolic haven and a place to scream and shout about success. But what about failures - why aren’t we talking about them? In business, failure is inevitable. I mean it. Whether it's a product flop, a marketing misstep, or a company on the brink of collapse, every entrepreneur will face moments that test them. Yet, history has shown that these failures can often be the starting point for something extraordinary.

The Treaty between the EU and the UK over Gibraltar is finally giving us some clarity, and yet, it also reminds us just how much sits outside our control. The finer details will take months to surface. Political tides may shift. Promises will be tested by practicalities. Every day, we face issues beyond our reach: new legislation, competitor actions, market trends, customer behaviour, staff turnover, illness, family responsibilities, global events. All of it lives in what Stephen Covey calls the Circle of Concern - things we care about, but cannot directly change. The more we fixate on them, the more frustration can grow.

Technology is having a major effect on every aspect of our lives, and the retail environment is not immune to these changes. Not only has online shopping revolutionised the way we think about buying and consuming, but it has also dramatically changed how we shop in physical stores.

The world of work is undergoing a significant transformation, driven by the accelerating capabilities of Generative AI. While robots taking over our jobs might be a sci-fi trope, AI’s ability to learn, create, and automate tasks is undeniably impacting various industries. Generative AI is the umbrella term used to describe the type of AI that can create new content and ideas. This can include text, images, music, code and other types of content. We are now seeing how powerful this tool can be. But is this a threat or a powerful tool waiting to be harnessed? We set out to find out, what does the use of Generative AI look like in Gibraltar?

Welcome to the fifth edition of Thrive magazine. Too often the narrative around business focuses on success and, in my view, we forget to talk about failure. That’s why we lead this edition with EPIC FAILS by Katie Buller—because understanding what doesn’t work is just as important as what does.

Finding someone who listens, understands, and guides you can make all the difference. For women in Gibraltar, the Women’s Mentorship Programme offers just that – honest conversations and valuable support from people with lived experience who understand. Now in its sixth cycle, the programme pairs women with mentors to help them navigate work, life, and everything in between. Ok, full disclosure: as a recently appointed mentor, that last sentence somewhat triggers the old imposter syndrome and self-doubt, but I am honoured to be part of this scheme and look forward to doing my very best in the months ahead. 

We all have bad days, right? In business, that can mean we don’t bring our A-game to work and perhaps our service slips. Maybe a dish takes too long to reach a table or a staff member sounds distracted at the till. This could lead to negative Google Reviews or on ‘that’ Facebook group that […]

Who doesn’t love a good office gossip? Hushed conversations by the coffee machine, knowing glances across the office, colleagues who "just thought you should know" – it’s all just harmless banter, right? Not quite. While gossip might seem like an inevitable part of office life, the reality is much less entertaining. Workplace backbiting can destroy trust, drain morale, and impact team productivity. Few people understand this better than Norwegian psychotherapist Glenn Rolfsen. With over two decades of experience in psychotherapy, Glenn has dedicated his career to helping businesses tackle workplace negativity head-on. His innovative "Gozzip" method has been transforming office cultures worldwide, earning him recognition at TEDx talks and WHO conferences.

Whether you’re an ebook tapper or traditional page turner, there are thousands of books that can make you better at business. Áine Panter, Head of the School of Business at the University of Gibraltar has curated a list of must-reads that will inspire, inform, and equip you for success.

From the increasing influence of AI to the rise of social commerce and sustainability-driven consumer demand, the key to success lies in adapting strategically rather than chasing every new trend. This guide breaks down the most impactful trends for the year ahead—offering insights on how to integrate them into your business without losing sight of what already works. Smart adaptation, not blind reinvention, is the name of the game. Here's what to expect and how to make it work for you.

When stakeholder conversations become difficult, most organisations focus on communication. Kerstin Andlaw argues the real issue runs deeper. It is not what we say, but how we stay in the relationship when pressure rises. In complex environments, the ability to work with tension, not avoid it, is what separates transactional engagement from true collaboration.

Whilst Brexit hasn’t exactly been a positive event, we can’t deny that it’s also been the catalyst for diversification and change. It was a true ‘before and after’ moment that made businesses rethink their strategies and, in many cases, change their direction of travel. Gibraltar’s newest bank, justbank, is born from this process. As well as heralding the arrival of a new bank, this fresh start gave the team at IDT Finance the opportunity to create innovative and tailored banking solutions from the ground up. I met with Managing Director, Damian Asquez, and Head of Corporate Banking, Nikolai Gafan, to find out more.

AI is poised to reshape the legal profession, with 31% of law firm leaders predicting major disruption by 2025. Scott Simmons explores how AI could improve client outcomes, streamline workflows, and drive value. Whether you’re cautious or curious, it’s time to explore AI’s potential.

You have a brilliant idea. You can picture the logo, the customers, maybe even the first sale. But without a clear plan for how to get there, the idea risks staying exactly that - an idea. Starting a business without a plan is like setting off on a trip with no map. You might eventually arrive somewhere, but it is unlikely to be where you hoped. A business plan is not just paperwork. When written with care, it is a roadmap that guides every decision, a pitch that wins support, and a source of confidence on the days when challenges mount.

In the latest edition of Thrive, regular contributor John Hayes reflects on the uncertainty facing small and medium-sized businesses in Gibraltar. From Brexit fallout to ever-changing frontier delays, he unpacks why the border remains a top concern—and how local firms are adapting. While resolving post-Brexit cross-border issues is beyond the scope of this correspondent, there are practical steps business owners can take to mitigate and manage the challenges of this uncertainty.

For many businesses, standing out from the crowd in an already crowded marketplace is a mammoth task. But for Fresquita one of the ways they tackled this issue was with highly creative packaging.

Two decades is a long time for any business - with all the strife that businesses large and small have had to endure these past four years, it seems that anxiety among business owners has never been higher. I recently had the pleasure of chatting with Garren Thompson, co-owner and co-founder of Gibraltar hair & beauty salon Miss Shapes, based on Bishop Rapallo’s Ramp. As the business recently hit the 20-year milestone, we discussed the highs and lows of creating a successful salon in a saturated market, how he and his team created their new range of Miss Shapes branded Hair & Beauty products and how this will help build success for another 20 years.

If you’ve been dreaming of starting your own business, you’re not alone. Data from the UK’s Office for National Statistics (ONS) revealed that the annual number of companies registered is edging closer to the one million mark, that’s up by 75,000 in 2022 which itself was 30,000 higher than in 2021. Whether it's following a passion, aiming for financial independence, or breaking free from the 9-5 grind, every entrepreneurial journey begins with one crucial thing: a solid idea. But coming up with that perfect idea can be tough. This is where brainstorming comes in—it’s the creative springboard that can help you turn your business dreams into reality.

When you’ve been running your own business for a while, you know what works, and it’s easy to rely on the skills that got you to where you are. Chances are, you’re comfortable doing things in a certain way, and your team knows what to expect from your leadership style.

In an increasingly digital work environment where we have more emails, WhatsApp messages & interruptions than ever before, many business leaders started looking at ways of alleviating the stress that comes with this increased workload. Relaxing the dress code and letting your team dress down and wear in more casual clothing is one way of doing this….Or is it?