Boost your post-holiday slump with your diet

by Taryn Davies | 30 August 2014

Reach for healthy foods that will boost your mood

The post-holiday blues last for an average of five days for Brits according to new research, with a lack of concentration at work revealed as the worst side effect.

The study of 2,000 British workers, conducted by British Summer Fruits, found that it takes an average of four days to reach their usual level of productivity after returning to work, with one in 10 admitting that it can take them a staggering 10 days to get back into work mode.

The study also found that with beach body fears behind them, a third of workers fall into the trap of opting for junk food when feeling low – with two in five reaching for chocolate, a fifth eating biscuits and a similar number drowning their sorrows in a glass of wine. These eating habits last for nine days, almost double as long as the post-holiday blues.

Surprisingly, nearly three quarters of those questioned know that food can affect mood but only a quarter try to eat healthily to combat the blues. However recent research has shown that nutrients found within fruits like berries boost blood flow to the brain, a key factor which can increase productivity.

Leading nutritionist Dora Walsh said: “Low mood and low concentration are key symptoms of the post-holiday blues but a snack of sweets will only exacerbate this by giving people a sugar high and an almighty crash soon after. New research conducted this year found that berries can support brain function by helping to prevent mental decline, so berries can be the booster you need when the day is dragging on.

“Berries are high in resveratrol polyphenols which keep our blood flowing to the brain – essential when trying to catch up on a week’s work and battle the dreaded email inbox. Good blood flow increases alertness which can improve cognition and brain function.”

Brits are likely to have a laissez-faire attitude to getting over the blues, with two in five choosing to do nothing but ride them out and cope with the lack of concentration – despite noticing an average of 24 colleagues also suffering.

A spokesperson for British Summer Fruits said: “Many people reach for the junk food when feeling low, but research has actually shown that certain foods are better at improving the mood and giving us a spring in our step. A study conducted earlier this year found that strawberries are the fruit that makes us the happiest³, which is a delicious way to banish the post-holiday blues.”

Dora Walsh’s tips to keep your brain active at work:

Have at least 20 minutes of sun a day to boost your serotonin levels
Take regular breaks to ensure productivity
Practice deep breathing to oxygenate your brain and boost alertness
Snack on healthy foods including berries and nuts
Stay hydrated or your performance could decrease

Below we have some delicious recipes that will boost your mood, even if you’ve just come back from holiday.

Spiced lamb skewers with blackberry quinoa salad

Look out for packs of mixed red and white quinoa with bulgur wheat, which cooks in just 10 minutes and makes a great change from rice. Any leftovers can be packed into a plastic box and taken to work for lunch.

Serves 4
Prep: 25 minutes
Cook: 10-14 minutes

Lamb skewers

2 garlic cloves, finely chopped

1 teaspoon cumin seeds, roughly crushed

1 teaspoon peppercorns, roughly crushed, plus a little extra

1 lemon, juice only

2 teaspoons runny honey

2 tablespoons olive oil

Few salt flakes

700g (1lb 9oz) lean lamb leg steaks, cubed

125g (41/2oz) fine asparagus

Quinoa salad

750ml (11/4 pint) vegetable stock

200g (7oz) mixed red and white quinoa with bulghar wheat

1 red onion, halved, thinly sliced

200g (7oz) blackberries

100g (4oz) sun blush tomatoes in oil, drained

Small handful flat leafed parsley, roughly chopped

Small handful fresh mint, roughly chopped

Salt and freshly ground black pepper

2 lemons, halved

Add the garlic, crushed cumin and peppercorns to a shallow dish; add the lemon juice, honey, 1 tablespoon oil and a generous sprinkling of salt and fork together to mix. Add the cubed lamb and toss in the garlic mixture then thread on to 8 small metal skewers. Toss the asparagus with the remaining 1 tablespoon oil and a little extra salt and pepper.
For the quinoa salad, bring the stock to the boil in a saucepan; add the quinoa mix and simmer for 12 minutes or until the grains are just beginning to separate.
Pour off any excess stock, leaving just enough in the pan to keep the quinoa moist. Tip into a bowl then add the remaining salad ingredients and toss together with a two spoons.
Preheat a griddle pan or grill and cook the lamb skewers for 10-12 minutes, turning several times until browned. Take out of the pan, add the asparagus and cook for 3-4 minutes until just tender.
Add the asparagus to the salad then serve with the lamb skewers. Squeeze over lemon juice to taste.
Strawberry and custard lollies

Makes 6
Preparation time: 10 minutes
Freezing time: overnight

400g (14oz) hulled strawberries
150g (5oz) tub readymade custard

Puree the hulled strawberries in a food processor or liquidiser then press through a sieve into a bowl.

Stir in the readymade custard and mix until smooth.

Pour into 6 lolly moulds, add lollysticks and freeze overnight.

To serve, dip moulds briefly in warm water then lift out of the moulds.