Artizan Food Co. - Blogs #Health Benefits

HOW FIBRE SUPPORTS DIGESTION AND ENERGY

Thu, 22 May 2025 12:52:58 +0000

When it comes to workplace nutrition, fibre is often overlooked—but it plays a vital role in keeping your team healthy, energised, and productive throughout the day. Understanding fibre’s benefits and knowing how to include it in meals can make a big difference to employee wellbeing.

WHAT IS FIBRE?

Fibre is a type of carbohydrate found in plant-based foods that the body cannot digest. Instead of providing calories directly, fibre passes through the digestive system largely intact, helping to regulate digestion and maintain overall gut health.

There are two types of fibre:

Soluble fibre: Dissolves in water and forms a gel-like substance in the gut. It helps lower cholesterol and stabilise blood sugar.
Insoluble fibre: Adds bulk to stool and helps food move through the digestive tract, preventing constipation.

BENEFITS OF FIBRE

Improved Digestion: Fibre helps keep the digestive system running smoothly, reducing bloating and discomfort—issues that can distract employees and reduce focus.
Sustained Energy Levels: By slowing the absorption of sugar into the bloodstream, fibre helps maintain steady energy, avoiding the spikes and crashes caused by sugary snacks.
Heart Health: Soluble fibre helps lower cholesterol levels, contributing to long-term cardiovascular health.
Blood Sugar Control: Fibre slows glucose absorption, helping to prevent energy dips and support consistent productivity.

HOW TO INCORPORATE MORE FIBRE INTO MEALTIME

Adding fibre to your workplace catering can be simple and delicious. Here are some easy ideas:

Whole Grains: Choose brown rice, quinoa, barley, and wholemeal bread instead of refined grains.
Vegetables: Incorporate plenty of fibre-rich veggies like broccoli, carrots, spinach, and sweet potatoes into meals.
Legumes: Lentils, chickpeas, and beans are excellent sources of fibre and protein—great for hearty salads and stews.
Fruits: Add berries, apples, pears, and oranges as fresh fruit options or dessert alternatives.
Nuts and Seeds: Sprinkle chia seeds, flaxseeds, or almonds into salads and yoghurt bowls for a fibre boost.

At Artizan, we prioritise balanced meals that fuel your team’s productivity and wellbeing. Our carefully crafted menus include fibre-rich ingredients to support digestion, energy, and long-term health.

If you would like further information, email our office at sales@artizanfood.ie or call us on 01-6624848.

5 SURPRISING WAYS GOOD FOOD REDUCES STRESS AT WORK

Fri, 25 Apr 2025 16:01:28 +0000

Here at Artizan, we understand how important a good, balanced meal can be in reducing stress in the workplace. When employees feel nourished, they’re better equipped to focus, collaborate, and manage daily pressures. As a company passionate about corporate catering in Ireland, we’ve seen first hand how food can transform team morale, productivity and workplace wellbeing. And we’re not alone—according to Deloitte Ireland’s 2023 Workplace Wellbeing Survey, 87% of employees say wellbeing initiatives like healthy eating options influence whether they stay with their employer

Recent findings highlight the growing concern of workplace stress in Ireland. A 2024 survey revealed that 64% of people in Ireland feel stressed at least once a week, with this figure rising to 80% among those under 35 (Pharmacy News Ireland, 2024 ). Additionally, the Health and Safety Authority (HSA) emphasises the importance of managing workplace stress to ensure employee wellbeing.

Here are five surprising ways good food supports better mental wellbeing at work:

1. BALANCED NUTRITION= BALANCED MINDS

A steady intake of whole foods—think vegetables, lean proteins, whole grains, and healthy fats helps regulate mood and energy. Conversely, highly processed meals high in sugar can exacerbate anxiety and lead to energy crashes. Harvard Health Publishing links diets rich in nutrients like omega-3s, B vitamins, and magnesium to improved mood.

2. PROPER MEAL BREAKS= MENTAL RESET

Catered meals encourage staff to take regular breaks away from screens. These pauses improve digestion and help with decision-making and emotional resilience. The Health and Safety Authority of Ireland advises that taking breaks is key to preventing fatigue and stress in high-pressure environments.

3. MEALTIME= TEAM TIME

Eating together fosters social connections, a powerful antidote to stress. Whether it’s a shared salad bar or a team lunch, mealtimes can strengthen workplace bonds. A 2025 global study by researchers from UCL, Oxford, Harvard, and Gallup found that people who regularly share meals report significantly higher levels of life satisfaction and lower levels of negative emotions, regardless of age, gender, or culture

4. GOOD FOOD IMPROVES SLEEP

Certain foods like nuts, seeds, bananas, and leafy greens help support serotonin and melatonin levels, which are crucial for sleep. Better rest means more resilient employees. Cleveland Clinic confirms the link between sleep, food, and mental health, highlighting that magnesium-rich foods can improve sleep quality.

5. FOOD IS A FORM OF APPRECIATION

Providing fresh, healthy meals shows your team they’re valued, something employees won’t forget. It contributes to a sense of care, community, and stability.

Forbes reports that feeling appreciated is one of the top non-financial motivators at work, with direct links to lower stress and higher job satisfaction.

Whether it’s a warm lunch or a breakfast boost, corporate catering in Ireland is more than just a nice-to-have, it’s a key part of modern workplace wellbeing. At Artizan, we’re proud to serve food that fuels performance and supports a healthier, happier workday.

If you would like further information, email our office at sales@artizanfood.ie or call us on 01-6624848.

THE POWER OF PROTEIN: BALANCING OFFICE LUNCH

Tue, 25 Feb 2025 16:06:41 +0000

In today’s fast-paced work environment, energy levels and productivity can take a hit without the right fuel. A balanced lunch packed with protein is essential for keeping employees focused, energised, and satisfied throughout the workday.

One crucial element often overlooked in busy lifestyles is protein. As a cornerstone of a healthy diet, protein plays an essential role in everything from muscle repair to maintaining energy levels. At Artizan we believe in the power of protein and its ability to fuel your day, which is why we’ve made it a priority in our corporate catering offerings. Here’s why protein should be at the top of your nutrition list!

WHAT IS PROTEIN?

Protein is one of the three macronutrients your body needs to function properly, alongside carbohydrates and fats. It is made up of amino acids, which are the building blocks of muscle, skin, and other tissues. When consumed, protein is broken down and used to repair and build new tissues in your body, making it an essential part of your daily diet.

THE KEY PROTEIN BENEFITS

1. Muscle Repair and Growth

If you’re active or spend time working out, protein is vital for muscle repair and growth. After exercise, your muscles undergo stress and minor tears, and protein helps repair those fibers, making them stronger and more resilient. Whether you’re lifting weights or going for a run, incorporating protein into your meals is a great way to boost recovery.

2. Energy Levels and Focus

Our bodies use protein to create enzymes and hormones that are vital for various bodily functions, including energy production. A diet high in protein ensures your body has the resources it needs to stay alert and focused throughout the day, making it an important nutrient for busy professionals who need to stay sharp.

3. Stronger Immune System

Protein is essential for the production of antibodies, which help fight off infections. A steady intake of protein can help keep your immune system functioning optimally, ensuring you stay healthy and ready to take on the day.

4. Healthy Skin, Hair, and Nails

Protein is a key component of collagen, which gives your skin its structure and elasticity. It’s also necessary for the growth and strength of hair and nails. Consuming enough protein helps maintain healthy skin and supports the growth of strong, shiny hair and nails.

HOW TO GET MORE PROTEIN IN YOUR DIET

Protein is found in a variety of foods, from animal-based sources like chicken, turkey, and fish to plant-based options like beans, lentils, tofu, and quinoa. Incorporating a variety of protein sources into your meals ensures that you’re getting a good balance of essential amino acids.

At Artizan, we understand how difficult it can be to find the time to plan meals, especially in a corporate environment. That’s why we’ve curated protein-packed options for your corporate catering needs. Our menu includes lean meats, plant-based protein options, and dairy-rich choices that are not only healthy but delicious. Check out below the nutritional information of some high protein foods for both plant based and animal sourced protein.

Plant Based Proteins:

Food	Protein (g) per 100g
Soybeans (boiled)	16.6g
Tofu (firm)	8-12g
Tempeh	19g
Edamame (cooked)	11g
Lentils (cooked)	9g
Chickpeas (cooked)	8.9g
Black beans (cooked)	8.9g
Kidney beans (cooked)	8.7g
Quinoa (cooked)	4.1g
Chia seeds	16.5g
Hemp seeds	31.6g
Flaxseeds	18.3g
Pumpkin seeds	29.8g
Sunflower seeds	21g
Almonds	21g
Peanuts	25.8g
Cashews	18g
Walnuts	15.2g
Oats (dry)	13.2g
Whole wheat bread	9g

Animal Based Proteins:

Food	Protein (g) per 100g
Chicken breast (cooked)	31g
Turkey breast (cooked)	29g
Beef (lean, cooked)	26-27g
Pork loin (cooked)	26g
Lamb (cooked)	25g
Salmon (cooked)	25g
Tuna (cooked)	29g
Cod (cooked)	20g
Shrimp	24g
Eggs (whole)	13g
Egg whites	11g
Cottage cheese (low-fat)	11g
Greek yogurt (plain)	10g
Milk (whole)	3.2g
Cheese (cheddar)	25g
Cheese (parmesan)	35.8g

From boosting energy levels to supporting muscle growth, the benefits of protein are undeniable. Whether you’re looking to maintain a healthy lifestyle, recover from workouts, or keep your mind sharp, protein should be a key player in your daily nutrition. At Artizan, we’re dedicated to providing you with convenient, protein-rich meals that help you perform at your best, without the stress of meal prep!

If you would like further information, email our office at sales@artizanfood.ie or call us on 01-6624848

STAYING HYDRATED: SIMPLE TIPS FOR BETTER HEALTH

Wed, 16 Oct 2024 09:49:16 +0000

Staying hydrated is one of the most important things you can do for your health, yet it’s something many of us overlook. Proper hydration affects everything from your energy levels and skin health to cognitive function and digestion.

WHY STAYING HYDRATED MATTERS

Water is essential for almost every function in the human body. It helps regulate body temperature, aids digestion, supports nutrient absorption, and keeps your joints lubricated. Without sufficient water intake, the body can become dehydrated, leading to a range of adverse effects. When you don't drink enough water, even mild dehydration can affect your mood, concentration, and physical performance.

SIGNS OF DEHYDRATION

Fatigue and Low Energy: Dehydration can cause feelings of tiredness and sluggishness.
Headaches: Often, headaches are linked to a lack of water intake.
Dry Skin and Lips: Staying hydrated helps keep your skin and lips soft and healthy.
Dark Urine: One of the clearest signs you're not drinking enough water is dark yellow or amber-coloured urine.

TIPS FOR STAYING HYDRATED

Start Your Day with Water: Kickstart your morning by drinking a glass of water as soon as you wake up. It helps rehydrate your body after hours of sleep and gives you an energy boost.

Carry a Reusable Water Bottle: Keep a bottle with you throughout the day as a constant reminder to drink water. If it’s within reach, you’re more likely to take sips regularly.

Set Hydration Goals: Set a daily water intake goal, such as 8 glasses a day, and track your progress. There are plenty of smartphone apps that can remind you when it's time to drink up.

Eat Hydrating Foods: Foods like cucumbers, watermelon, oranges, and lettuce have a high-water content and contribute to your hydration.

Add Flavour: If plain water feels too boring, spice it up by adding fresh fruits like lemon, lime, or berries, or even herbs like mint and basil. This can make drinking water more enjoyable.

Drink Before Meals: Get into the habit of drinking a glass of water before every meal. Not only does this help with hydration, but it can also aid digestion and prevent overeating.

Limit Caffeine and Alcohol: Both caffeine and alcohol can dehydrate your body, so balance them out with extra water throughout the day.

HEALTH BENEFITS OF STAYING HYDRATED

Boosts Energy Levels: Dehydration is a common cause of fatigue. Drinking enough water can help you stay energised and focused.
Improves Skin Health: Proper hydration leads to more radiant, elastic skin and can even help reduce the appearance of fine lines.
Aids in Digestion: Water helps break down food and allows for better nutrient absorption, making digestion smoother and more efficient.
Supports Cognitive Function: Staying hydrated enhances focus, concentration, and memory, making it essential for a productive day.
Detoxifies the Body: Drinking water helps flush out toxins and waste products, keeping your body functioning at its best.

Ultimately, staying hydrated is a simple yet powerful way to boost your overall health and well-being. So, grab a glass of water, and let's make hydration a part of your daily routine. Your body will thank you for it!

If you would like further information, email our office at sales@artizanfood.ie or call us on 01-6624848.