Advertising
Advertising

For Busy People: 20 Healthy Eating Habits That Will Change Your Life

For Busy People: 20 Healthy Eating Habits That Will Change Your Life

With obesity rates at an all time high in America, along with economic struggle, it can seem as though healthy eating is always just out of reach. With medical costs being expensive, healthy eating is something you can’t afford to not do. If you start early enough you’ll be able to set a great example for your children. Eating healthy doesn’t have to take a huge bite out of your budget, it just has to take a little bit of planning.

Another big challenge is the level of multi-tasking demanded of adults today! Between work, errands, getting the kids to their events, and a home life, eating can seem like a mountain of a task – let alone eating healthy. It’s just as challenging for college kids or high school kids who are as busy, but often limited in their choices and ability to get good food.

Most of us are lucky if we get one semester in high school or college where food is addressed. We’re shown the food pyramid, maybe discuss the benefits of food, and, if we’re lucky, lightly touch on the macro-nutrients and micro-nutrients. Calories, choices, and the cumulative effects of a bad diet along with the problems and disease it causes in the body are rarely touched upon – not that any high schooler is prepared to give up pizza and junk food. By the time we’re adults, poor (or almost-healthy) choices are more of a habit and a way of life, and creating healthy eating habits can easily become “just one more thing” on the to-do list.

Like anything, healthy eating habits begin by making a conscious choice to change how you approach food, your thoughts behind food, and your emotional connection concerning eating.

Habits take time to build. To help you get started, here are 22 easy healthy eating habits.

Know the difference between eating healthy and dieting

Just because you’re choosing to make healthier food choices, doesn’t mean you’re on a diet or restricting calories. It just means you’re reaching for an apple instead of a cookie. It’s often as simple as making a healthy swap.

Advertising

Build your meals around protein first

Take a moment to find your favorite protein sources (think animal by-products, such as chicken, bison, fish, eggs) and when you get ready to decide on a meal, pick out your protein source and add veggies around it.

Switch to just your favorite snacks first

If changing all of your meals seems over-whelming at first, simply start with changing your snacks to your favorite healthy snacks.

Keep a protein bar in your purse or car for emergencies

When life throws you a curve-ball and you’re late for dinner, don’t sabotage all of your efforts by grabbing a candy bar or fast food because you’re so hungry you can’t think straight. Instead, keep an emergency stash in your purse or car. This could be a healthy protein bar, a small to-go serving of powdered protein, fruit, or a nut bar. One of these healthy alternatives will help get you through.

Avoid drinking too many of your calories

Yes, coffee is calorie free, but a latte, frappe, large soda, or even a pre-made juice drink can be high in sugar and calories. Your body doesn’t register liquid calories the same way it does food calories. They can easily be stored as fat, or encourage you to overeat.

Focus pushing out temptation by adding more of your favorites

Fries with your burger may be hard to resist, so instead of letting them come on the plate and battling the urge, substitute them with something healthier. If you’re in a big get together where you know there will be tempting junk food, make sure you bring a big platter of your new favorite snacks.

Throw away temptation

Don’t start your healthy choices thinking you’ll avoid the cookies, the cupcakes, or whatever you may be tempted with. Instead, go through your house and throw away all the awful food. Don’t give it to your kids or eat your way through it. Don’t sacrifice your health (or your kids) for even a moment.

Advertising

Don’t let your work/class schedule dictate when you eat

Plan your meals into your schedule and make sure your meals are prepared. It’s easier to take a five minute break to grab a snack or a meal (and you’ll be more productive) if you have it scheduled in, and already have the food with you.

Stock your house with only healthy snacks

Get your entire family on board and stock the house with only healthy snacks. Keep in mind, “healthy” doesn’t necessarily mean “organic”! If your kids are used to eating sugary cereals and processed foods, this will take a little time, and can be a bit of a battle; however, it’ll be better for you and them in the long run. Think of their future.

Start your day with a big glass of water

Start out your morning first thing with a big 16oz glass of water. You’ve been fasting all night, so this first drink helps hydrate your cells, wake you up, and fill your belly while you make a healthy breakfast.

Stay full by sneaking protein into every meal or snack

Eggs are versatile. You can find away to sneak them into just about everything. Low fat cheese, even shredded chicken or beef, are great options. Find a way to sneak these into every meal or snack! Protein helps you maintain lean muscle mass and helps you to feel satiated longer.

Fill over half your plate with veggies you love

Once you have your protein picked out, try to fill over half your plate with veggies. Experiment with different ways to cook vegetables, including the ones you previously hated. You might be surprised with what you enjoy.

Experiment with making salads

Salads can be way more exciting than just salad and maybe some meat with dressing. Experiment with different styles (chunky veggies, shredded, cut, warm, cold, etc.) and different toppings from all the food groups. Even experiment with salads which don’t have any lettuce in them.

Advertising

Don’t hang around places with open snack foods where you can mindlessly munch away

Avoid keeping a bowl of chocolate or candy on your desk because of the temptation. Try to avoid going places with open bowls of grab food. You could end up just mindlessly munching on whatever you can reach for no other reason than it’s there. If you have this issue, or have to enjoy an event, then keep a glass of water in your hand and every time you try to eat, take a drink instead, and walk away for ten minutes.

If the restaurant you’re eating at doesn’t have a healthy choice, make a request and build your own plate

Don’t be afraid to make a request at a restaurant. You’re paying them to make you a meal, so make sure it’s one you feel good about. Often making a swing from fries to veggies (or pasta to a small amount of rice) is a great decision and won’t affect the bill much.

Remember organic isn’t always a good choice since it can still be heavily processed

Macaroni and cheese (organic or not) can still be heavy in fat and carbs. Organic cookies are still cookies, high in sugar and not supportive of the healthy changes you’re trying to make. Keep in mind, just because something totes an organic label (or a natural label) it doesn’t always make it a healthier choice.

Prep for breakfast and teach yourself to eat something healthy within 90 minutes of waking up

Not everyone is ready for breakfast when they get up, but research has shown it is important to start the day off right. Not to mention, you’ll be more awake, clear-headed, and productive throughout the day if you start with a healthy decision. Your body will be primed for the day. Look for high protein, low sugar, and healthy fats to kick-start your day – preferably within 90 minutes of waking, in order to make sure you don’t dip into low blood sugar levels.

Look for Crock-pot recipes if you’re busy

Overnight oats, Crock-pot soups, and even roasts are great choices if you’re super busy. Just throw it in the night before and when you get up you’re ready to go with your meal.

Buy frozen if you don’t cook fresh veggies fast enough

If fresh veggies have a tendency to spoil before you get to them, don’t be afraid to pack your freezer full of a variety of different frozen veggies.

Advertising

Add veggies to EVERYTHING

Whether its Ramen Noodle Soup or your eggs in the morning, add veggies to spice up the flavor, boost the nutrient values, and help you feel full longer.

Invest in reusable containers so you can take your food with you

Reusable containers make packing your lunch and snacks the night before incredibly easy. All you have to do is grab them from the fridge in the morning and you’re set for the day. Not to mention, you can portion it out if you want to, and still go enjoy lunch with your friends or co-workers.

Pack a lunch the night before

If you’re lunch is packed the night before then it’s one less thing to do in the morning when you’re rushing to get out the door.

Conclusion

Eating healthy is about deciding to make a positive change in your life, and then applying just a little bit of effort in order to make that change come true. Taking the time to plan your meals (just like you would plan your outfit for the next day), will go a long ways toward setting you up for success.

If changing your eating habits in one fell swoop feels too over-whelming, then focus on just changing one meal at a time. Start with working on a healthy breakfast for a few weeks, then add in a healthy snack. Make a little extra a dinner and have a game-plan for those moments when your day may go sideways and off kilter. Having a back-up plan will help you stay on track.

Healthy eating habits can be created with just a few small changes everyday. I’d love to hear from you and what eating habits or tricks you use.

More by this author

Jenna Anderson

Jenna is passionate in helping people find their personal power through movement and healthy life style choices.

20 Small Habits That Will Help You Become Mentally Strong Adrenal Fatigue Stages: What you need to know about this 21st Century Stress Disease 5 Food Cures That You Can Grow In The Office Quick And Easy: How To Get Rid Of Arm Fat For Good For Busy People: 20 Healthy Eating Habits That Will Change Your Life

Trending in Food and Drink

1 The Ultimate Coffee Guide For Energy Boost 2 Latest Scientific Research Shows That Coffee Is Actually Good For Your Brain 3 Science Says Coffee Naps Are Better Than Coffee Or Nap Alone 4 Your Body on Caffeine Addiction: 70 Cups of Coffee in 7 Days 5 17 Power Pressure Cooker Recipes for Rushed Weeknight Meals

Read Next

Advertising
Advertising
Advertising

Last Updated on January 11, 2021

11 Hidden Benefits of Using Oil Diffusers

11 Hidden Benefits of Using Oil Diffusers

Affordable, relaxing, and healthy, oil diffusers are gaining popularity with people everywhere due to their extensive benefits. Oil diffusers work through the simple process of oil diffusion, which uses heat to turn oil into a vapor that is then spread around a living space. Diffused oil can have several relaxation and health-related benefits, including safe scent-dispersion, mosquito and mold defense, stress relief, and more!

Read on for 11 hidden benefits of using oil diffusers.

1. Safe Scents That Make Sense

Unlike candles or air fresheners, oil diffusers release cleansing molecules into your air that work to purify it, not overload it with unhealthy chemicals. Electronic diffusers also do not pose the fire risk that candles do. Plus, they contain the added feature of interchangeability, which means you change oil types for different scents and health benefits.

Advertising

2. Stress Relief

Several lab studies have confirmed that diffusing essential oils like lavender have been shown to reduce stress and help relieve anxiety in medical patients. Preliminary studies have also shown that oil diffusers can help alleviate symptoms of depression.

3. Improved Sleep

Diffused oil has relaxing properties that can help people of all ages fall asleep quicker and sleep more soundly. Electronic diffusers not only have the option to mix and match different oil blends (Try a lavender, Bulgarian rose, and Roman chamomile blend to help with insomnia), they also run at a gentle hum that helps relax an agitated mind. Many also come with an auto shut-off feature to help conserve oils once you have fallen asleep.

4. Appetite Control

Much like gum, oil diffusers can help stimulate the senses in a way that works to curb appetite. New research has shown that diffused peppermint oil can help curb appetite by inducing a satiety response within the body. Diffused peppermint oil has also been shown to increase energy.

Advertising

5. Bacteria and Mold Killing

When essential oils are diffused in the air, they break down free radicals that contribute to the growth of harmful bacteria. Eucalyptus, thyme, and tea tree oils are especially good for this purpose. Diffused oil is also highly effective when it comes to combating fungal yeast threats, as the oil help makes the air inhospitable for yeasts such as mold. Pine and red thyme essential oils are best for combating mold.

6. Decongestion and Mucus Control

Ever tried Vick’s Vapo-Rub? Its decongesting powers come from active ingredients made from the eucalyptus tree. In principle, oil diffusers work the same way as Vapo-Rub, except they diffuse their decongesting vapor all around the room, not just on your chest or neck. Oil diffusers have been known to cure pneumonia in lab mice.

7. Mosquito Repellant

Nobody likes mosquitoes — but when the trade-off means using repellants full of DEET, a toxic chemical that can be especially harmful to children, mosquito control can often seem like a lose-lose. However, scientists have shown that oil diffusers can be used as a safe and highly effective mosquito repellant. Studies have shown that a diffused oil mixture containing clove essential oil and lemongrass essential oil repelled one type of Zika-carrying mosquito, the Aedes aegypti mosquito, at a rate of 100%.

Advertising

8. Pain Relief

While applying oils directly to areas of your body may be the most effective way to alleviate pain, diffusing essential oils can also be an effective means of pain relief. When we inhale healthy essential oils, they enter our blood stream and can help internally relieve persistent pain from headaches, overworked muscles, and sore joints.

9. The New Anti-Viral

Research into the anti-viral effects of oil diffusion is now just gaining steam. A recent study showed that star anise essential oil was proven in medical experiments to destroy the herpes simplex virus in contained areas at a rate of 99%. Another study showed the popular DoTerra oil blend OnGuard to have highly-effective influenza-combating powers.

10. Improved Cognitive Function

Diffusing essential oils has also been shown to improve cognitive function. Many essential oils have adaptogenic qualities, which can work twofold in soothing us when we’re stressed, and giving our bodies a pick-me-up when we’re feeling down or sluggish. By working to level out an imbalanced mood, diffused oils also help us to focus. There are also several essential oils which have been shown to help balance the body’s hormones. With prolonged use, these oils can work to repair the underlying causes responsible for hindering cognitive function.

Advertising

11. Money Saving

With ten clear benefits of oil diffusers already outlined, there is one more that should now be obvious: using an oil diffuser will help you to save money. As an anti-viral, bug repelling, and stress-relief solution rolled into one safe product, an oil diffuser used with the proper oils will save you money on products you might otherwise be buying to help cure those pesky headaches or get your kids to fall asleep on time. If you’re wondering just how affordable oil diffusers can be, check the buyer’s guide to the best oil diffusers — you’ll be sure to find one that fits your budget!

Featured photo credit: Jopeel Quimpo via unsplash.com

Read Next