Pressure to meet deadlines, demanding professional careers or personal desires to achieve your goals can quickly make us forget about maintaining a healthy lifestyle. Busy diet schedules make us overlook our vital nutritional needs, yet failure to watch your eating at work can cause unnecessary weight gain and development of lifestyle diseases like high blood pressure or diabetes.
3 keys to staying healthy on a busy schedule:
-Diet: Tupperwares are your friends! Find a way to eat right even if your situation makes it hard. Pack your previously cooked food and bring it to the workplace if you have to. Healthy eating at work IS WORTH THE EFFORT, there’s almost never a good excuse to eat fast food. You should keep sugars, animal protein and saturated fats fairly low. High fiber, unprocessed foods is where it’s at.
So, this is how to eat healthy on the go… it can be hard to stay disciplined on a busy lifestyle diet plan but again, it’s so worth it in the long run!
-Minimize stress: We all know what a massive percentage of illnesses and health issues have stress as one of their main causes. Take 5 minute breaks and just think about nothing, read a book on positive thinking, avoid thinking over and over again about the same problem (specially if it doesn’t have a solution), engage in some creative endeavor that you enjoy…
-Weight lifting and cardio exercise are 2 fantastic ways to let off the stress as well as generally keeping your health in check. Shoot for an average of 30 minutes every day, the more the better. “Progressive overload” when it comes to weights will give you the most satisfaction and results. Cardio can either be light or high intensity, try and see what feels good for your body.
In summary, there is not a particular best diet for busy lifestyles, but you can’t go wrong if you go along these lines.
Some more minor things to consider:
A Healthy Breakfast
Breakfast is often regarded as the most important meal of the day which enables us to have enough energy levels while managing our blood sugar efficiently. Avoid a breakfast meal with a high level of sugar and carbohydrates. Consider one that’s very high in nutritional value such as:
- Oatmeal, vegetables, fruits, cereals…
- Foods high in fiber, i.e. whole grains
- Protein: eggs, lean meats, yogurt…
- Healthy fats such as avocados or peanuts
No such thing as an easy diet for a busy schedule, but if you’re going to have one good meal, let that be the breakfast.
Avoid too Much Coffee, Consider Tea
Too much coffee is not that healthy and can either cause dehydration or an increase of your blood sugar levels. Instead, consider healthy herbal teas like green tea, dandelion root, peppermint or ginseng. If you cannot stay away from coffee, decrease its intake to a lower level.
Avoid Packaged, Processed and Refined Foods
Most of the packaged foods on the market today are loaded with excess sodium, additives, preservatives, stabilizers and even chemicals. Even with their colorful appearance, avoid packaged foods if you wish to stay healthy. The colors and flavors should not confuse you either because most of them are artificial and unhealthy. Eat healthy on the go!
Introduce Whole Foods into your Busy Diet Schedule
Whole foods contain a high level of nutritional value and these are foods that humans have consumed for a long time meaning their healthy contents have been proven for centuries. They include grains, beans, seeds, nuts, fresh fish or white meat, fruits, and vegetables. For a quick snack, sliced veggies or nut bar is also appropriate. Healthy eating on a busy lifestyle doesn’t have to be that complicated.
Keep Yourself Hydrated
One of the easiest ways to stay healthy is keeping yourself hydrated. Carry with you a glass water bottle each day as you go to work. If your workplace provides clean drinking water, take advantage of the situation and stay hydrated by drinking at least eight glasses of water. When your body is hydrated, your energy levels remain high and your digestion is smooth and healthy. Additionally, your hunger levels remain low and your focus and concentration remain sharp.
Unless you have to, it is advisable that you drink room temperature water instead of cold water which can either slow down the digestion or increase the contraction of your gastrointestinal.
Limit the Intake of Alcohol
Avoid drinking too much alcohol, it can cause massive dehydration or long-term health risks such as liver problems. If you have to take alcohol, you should ensure that you also drink a glass of water for every alcoholic drink you consume. There are different healthier alternatives like a glass of white wine, light beer or just water with lots of lemons.
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