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For Busy People: How To Cook Healthy In Less Than 30 Minutes

For Busy People: How To Cook Healthy In Less Than 30 Minutes

People are busier than ever nowadays. Whether you are a single mother, entrepreneur, or an underpaid and overworked employee, you know that you are busy. According to a recent Gallup survey, most Americans are no longer working 40 hours a week but rather 47 hours a week.

With rising inflation and stagnant wages, the majority of the employees in the workforce are forced to work more to maintain their lifestyle. Unfortunately, they are faced with making one of the biggest sacrifices, which is losing more of their free time. Almost no one would disagree that it is hard to eat healthier when you lack the time to prepare your own meals.

Many people opt for nutrition bars as a meal replacement, but many of them are heavily processed with preservatives and artificial ingredients. Alternatively, they may choose to buy a salad at a fast food restaurant. Unfortunately, most fast food restaurants either use heavily irradiated produce or preservatives. Neither option is ideal for someone who desires to eat healthier.

Hope is not lost though. Here are three ways that people can cook healthy in less than 30 minutes.

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1. Quick Combo Meals

It is possible to create satisfying meals by focusing on foods that require little to no cooking. Think about some of your favorite foods. Which foods do you like to eat raw? Which foods do you like to eat that can be cooked in 30 minutes?

One of my favorite quick combo meals is a whole avocado with black olives and nopales. The only thing that I need to cook is the nopales, and it takes about 10 minutes to heat in a frying pan. Avocados are high in protein, which can be an excellent choice to keep you full until the next meal.

Svetlana Ustinova (Owner of IGotOffer.com) suggests cooking an egg omelet. It is “healthy, high in protein, and naturally fat-free. Not only is it easy to make but it is very convenient as a busy businesswoman with three toddlers.”

You may take it a step further by adding some vegetables that you can quickly slice with two slices of bread to make a sandwich. There are many options that you can create based on your food preferences. The meal combinations are endless.

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2. Soups

Soups are a meal choice that can definitely keep you full until the next meal. It is best to plan your soup recipe beforehand so you can focus all of your efforts on preparing the meal. You can start by cutting the vegetables while you are waiting for the water to boil in the pot.

My favorite is a special recipe of mine called the OMG soup. OMG is an acronym for onions, mushrooms, and greens. I cook the mushrooms and greens in the pot. I typically use a trio of kale, arugula, and chard, but you are welcome to pick your own trio of vegetables. Lastly, I add the raw onions, sea salt, and two tablespoons of olive oil when the soup is finished.

I welcome you to try it. I also call it the OMG soup because I am almost sure that you will say “Oh My God” when eating it. There are many kinds of soup that you can prepare based on your personal food preferences.

3. Salads

As mentioned earlier, most busy people tend to buy their salads from the famous fast food restaurants, which typically offer better prices. Alternatively, some busy people do opt for a more expensive option. However, higher prices do not necessarily equate to higher quality.

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While most people do not have access to local farms or food co-ops, they can still take an extra step to ensure better food quality. You can choose to buy organic produce at your local supermarket. Moreover, you will also be likely to find organic oils there that you can use as a salad dressing.

Most people tend to eat the same fruits and vegetables on a daily basis unless they are challenged with a particular health condition that restricts them from eating more fruits and vegetables. The variety of produce is plentiful. You should not wait to be a victim of a disease for you to diversify your choices of produce.

There are many salads that you can choose to prepare based on your food preferences.

What About Snacks?

If you like snacks as much as me, do not fret. Preparing most of these snacks will take no more than an additional five minutes or no extra time at all. Furthermore, these snacks are also much healthier than the typical snacks that people buy like potato chips, cookies, and cupcakes.

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In a previous article, I listed some snack ideas that are not only flavorful but easy to prepare and healthier. I would be interested in hearing your recipes. Could you share one idea for a healthy meal that can be made in less than 30 minutes?

Featured photo credit: kpgolfpro via pixabay.com

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Kallen Diggs

Bestselling Author / Magazine Editor / Syndicated Radio Show Host

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Last Updated on March 25, 2020

How to Live Longer? 21 Ways to Live a Long Life

How to Live Longer? 21 Ways to Live a Long Life

When it comes to living long, genes aren’t everything. Research has revealed a number of simple lifestyle changes you can make that could help to extend your life, and some of them may surprise you.

So, how to live longer? Here are 21 ways to help you live a long life

1. Exercise

It’s no secret that physical activity is good for you. Exercise helps you maintain a healthy body weight and lowers your blood pressure, both of which contribute to heart health and a reduced risk of heart disease–the top worldwide cause of death.

2. Drink in Moderation

I know you’re probably picturing a glass of red wine right now, but recent research suggests that indulging in one to three glasses of any type of alcohol every day may help to increase longevity.[1] Studies have found that heavy drinkers as well as abstainers seem to have a higher risk of early mortality than moderate drinkers.

3. Reduce Stress in Your Life

Stress causes your body to release a hormone called cortisol. At high levels, this hormone can increase blood pressure and cause storage of abdominal fat, both of which can lead to an increased risk of heart disease.

4. Watch Less Television

A 2008 study found that people who watch six hours of television per day will likely die an average of 4.8 years earlier than those who don’t.[2] It also found that, after the age of 25, every hour of television watched decreases life expectancy by 22 minutes.

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Television promotes inactivity and disengagement from the world, both of which can shorten your lifespan.

5. Eat Less Red Meat

Red meat consumption is linked to an increased risk of heart disease and cancer.[3] Swapping out your steaks for healthy proteins, like fish, may help to increase longevity.

If you can’t stand the idea of a steak-free life, reducing your consumption to less than two to three servings a week can still incur health benefits.

6. Don’t Smoke

This isn’t exactly a revelation. As you probably well know, smoking significantly increases your risk of cancer.

7. Socialize

Studies suggest that having social relationships promotes longevity.[4] Although scientists are unsure of the reasons behind this, they speculate that socializing leads to increased self esteem as well as peer pressure to maintain health.

8. Eat Foods Rich in Omega-3 Fatty Acids

Omega-3 fatty acids decrease the risk of heart disease[5] and perhaps even Alzheimer’s disease.[6] Salmon and walnuts are two of the best sources of Omega-3s.

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9. Be Optimistic

Studies suggest that optimists are at a lower risk for heart disease and, generally, live longer than pessimists.[7] Researchers speculate that optimists have a healthier approach to life in general–exercising more, socializing, and actively seeking out medical advice. Thus, their risk of early mortality is lower.

10. Own a Pet

Having a furry-friend leads to decreased stress, increased immunity, and a lessened risk of heart disease.[8] Depending on the type of pet, they can also motivate you to be more active.

11. Drink Coffee

Studies have found a link between coffee consumption and longer life.[9] Although the reasons for this aren’t entirely clear, coffee’s high levels of antioxidants may play a role. Remember, though, drowning your cup of joe in sugar and whipped cream could counter whatever health benefits it may hold.

12. Eat Less

Japan has the longest average lifespan in the world, and the longest lived of the Japanese–the natives of the Ryukyu Islands–stop eating when they’re 80% full. Limiting your calorie intake means lower overall stress on the body.

13. Meditate

Meditation leads to stress reduction and lowered blood pressure.[10] Research suggests that it could also increase the activity of an enzyme associated with longevity.[11]

Taking as little as 15 minutes a day to find your zen can have significant health benefits, and may even extend your life.

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How to meditate? Here’re 8 Meditation Techniques for Complete Beginners

14. Maintain a Healthy Weight

Being overweight puts stress on your cardiovascular system, increasing your risk of heart disease.[12] It may also increase the risk of cancer.[13] Maintaining a healthy weight is important for heart health and living a long and healthy life.

15. Laugh Often

Laughter reduces the levels of stress hormones, like cortisol, in your body. High levels of these hormones can weaken your immune system.

16. Don’t Spend Too Much Time in the Sun

Too much time in the sun can lead to an increased risk of skin cancer. However, sun exposure is an excellent way to increase levels of vitamin D, so soaking up a few rays–perhaps for around 15 minutes a day–can be healthy. The key is moderation.

17. Cook Your Own Food

When you eat at restaurants, you surrender control over your diet. Even salads tend to have a large number of additives, from sugar to saturated fats. Eating at home will enable you to monitor your food intake and ensure a healthy diet.

Take a look at these 14 Healthy Easy Recipes for People on the Go and start to cook your own food.

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18. Eat Mushrooms

Mushrooms are a central ingredient in Dr. Joel Fuhrman’s GOMBS disease fighting diet. They boost the immune system and may even reduce the risk of cancer.[14]

19. Floss

Flossing helps to stave off gum disease, which is linked to an increased risk of cancer.[15]

20. Eat Foods Rich in Antioxidants

Antioxidants fight against the harmful effects of free-radicals, toxins which can cause cell damage and an increased risk of disease when they accumulate in the body. Berries, green tea and broccoli are three excellent sources of antioxidants.

Find out more antiosidants-rich foods here: 13 Delicious Antioxidant Foods That Are Great for Your Health

21. Have Sex

Getting down and dirty two to three times a week can have significant health benefits. Sex burns calories, decreases stress, improves sleep, and may even protect against heart disease.[16] It’s an easy and effective way to get exercise–so love long and prosper!

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Featured photo credit: Sweethearts/Patrick via flickr.com

Reference

[1] Wiley Online Library: Late‐Life Alcohol Consumption and 20‐Year Mortality
[2] BMJ Journals: Television viewing time and reduced life expectancy: a life table analysis
[3] Arch Intern Med.: Red Meat Consumption and Mortality
[4] PLOS Medicine: Social Relationships and Mortality Risk: A Meta-analytic Review
[5] JAMA: Fish and Omega-3 Fatty Acid Intake and Risk of Coronary Heart Disease in Women
[6] NCBI: Effects of Omega‐3 Fatty Acids on Cognitive Function with Aging, Dementia, and Neurological Diseases: Summary
[7] Mayo Clinic Proc: Prediction of all-cause mortality by the Minnesota Multiphasic Personality Inventory Optimism-Pessimism Scale scores: study of a college sample during a 40-year follow-up period.
[8] Med Hypotheses.: Pet ownership protects against the risks and consequences of coronary heart disease.
[9] The New England Journal of Medicine: Association of Coffee Drinking with Total and Cause-Specific Mortality
[10] American Journal of Hypertension: Blood Pressure Response to Transcendental Meditation: A Meta-analysis
[11] Science Direct: Intensive meditation training, immune cell telomerase activity, and psychological mediators
[12] JAMA: The Disease Burden Associated With Overweight and Obesity
[13] JAMA: The Disease Burden Associated With Overweight and Obesity
[14] African Journal of Biotechnology: Anti-cancer effect of polysaccharides isolated from higher basidiomycetes mushrooms
[15] Science Direct: Periodontal disease, tooth loss, and cancer risk in male health professionals: a prospective cohort study
[16] AHA Journals: Sexual Activity and Cardiovascular Disease

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