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Healthy Eating Plan For Busy People

Healthy Eating Plan For Busy People

Most of us have been there before – after coming home from a full day of dealing with rush hour traffic, people problems, and office politics, we wonder “What’s for dinner?” With hardly anything in the kitchen, we settle for ordering pizza (again) or decide to fill up on pantry snacks. Our busy lives often prevent us from reaching our nutritional, health, and fitness goals. As a result, we end up packing on unwanted pounds and eating convenient, not-so-nutritious foods instead of the necessary, wholesome foods that our bodies crave.

It may be difficult to maintain healthy eating habits while leading a busy life, but it is not impossible. The five simple tips below will ensure you have a healthy eating plan to fit into your hectic schedule.

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1. Plan your meals out

You don’t have to go into a lot of detail. Just grab a sheet of paper and outline the meals you will have Monday – Sunday. This makes food shopping and preparation so much easier. Placing Post-it notes on your refrigerator where you will see the plan every day works just as well. If you plan to have spaghetti on Wednesday, for example, you will remember to buy pasta sauce or perhaps have time to make your own on Tuesday night. Planning your meals out for the week instantly makes your shopping easier. Instead of mentally throwing a list together while you rush into the store, you already know what it is you need to get, and you can shop for the entire week at one time.

2. Cook once; eat it twice (or thrice!)

You can cook one main ingredient recipe on Monday, and then use that same recipe for different meals throughout the week. Chicken, for example, can be eaten for dinner one night. What’s left over can be diced and used to make an easy Chicken Salad Sandwich for lunch the next day. Cooking one time for multiple meals ensures that you will never not have something ready to eat and also cuts down on kitchen cleaning time.

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3. Keep calm and freeze on

If you think your freezer is just for storing half eaten cartons of ice cream, you should think again. You can prep a bunch of one-dish meals like casseroles, chilis, and stews, and then freeze them without even having to cook them ahead of time. When you’re ready to eat, just pop your meal into the oven or place it on the stove and you have a hot, fresh, home-cooked meal in no time. For the morning, try these Freezer Breakfast Sandwiches. For lunch, try these Turkey and Black Bean Enchiladas. For dinner, the possibilities are almost endless.

4. Shake it up in the mornings

No, I’m not talking about those ready made drinks that come in chocolate or vanilla or strawberry flavors. Healthy breakfast shakes and smoothies are a snap to make before you have to rush out the door in the morning. They will leave you feeling energized and full for a few good hours. There are so many delicious ways to mix up your shakes and smoothies that you’ll never get bored. You can use protein powder, fresh fruits and veggies, nuts, and even Greek yogurt. Try this Coffee Java Protein Shake, this Avocado-Banana Smoothie, or this Peanut Butter Oatmeal Smoothie.

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5. Pack your lunch the night before.

No need to have a co-worker pick up McDonald’s for you anymore. If you eat lunch at your work place, pack your meal for the next day. You can also pack your own healthy snacks, such as trail mix, nuts, dried fruits, etc., and take it with you in an insulated bag. Check out this list of 23 Make-Ahead Lunches to Get You Through the Work Week.

Featured photo credit: Viktor Hanacek via picjumbo.com

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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.

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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.

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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%.

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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.

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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

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