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9 Simple Healthy Eating Rules for Busy People

9 Simple Healthy Eating Rules for Busy People

Our modern lifestyle, with all its good sides, also has brought disorder in our eating and sleeping patterns, as well as a decrease in physical activity.

Nowadays, we spend most of our time being static — while commuting to the job, sitting at a desk in the office, or relaxing on the couch. If we add the lack of time for exercise, then we get a perfect way to gain weight and live an unbalanced life. After a long day at the office and surviving rush hour traffic, the last thing on your mind is making a healthy meal. We all do the same: order our favorite food (we deserve it, after getting through the day) and wait for it in front of the TV.

People link healthy living with skipping out on things and, in some way they are right – fast food, alcohol, cigarettes, and sweets all have to go out. It does seem daunting, but it is doable. It all comes down to the way of preparing food, making choices, and changing the way we think.

Having a healthy diet despite your busy schedule is possible. Here’s how to do it.

1. Blend Everything

healthy nutrition for busy people - blending

    There is a way to create a healthy and nutritious meal in a few minutes. Wondering how? The answer is – blending. The blended meal can replace breakfast, lunch or dinner or it can be a refreshing snack. This way you can make smoothies, soups or whipped dips.

    What can be blended? Absolutely everything – fruits, vegetables and even meat. There are many recipes on the Internet so the ideas are plenty, and you can express your creativity by combining the food you love or experiment with food mixtures that seem interesting.

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    Smoothies are also quite effective because they stop your sugar cravings if you add some low-fat yogurt or ice cream.

    2. Have a Healthy Delivery

    delivery

      It often happens that lunch breaks at work are spent working instead of actually enjoying a meal. In these moments, we reach for pastries, donuts or pizza delivery. I, for example, know by heart the phone numbers of pizza joints and fast food restaurants and order unhealthy food without thinking. That has to change!

      Find which restaurants serve healthy food on the Internet and the next time you wish to order, call them. You will be surprised how many tasty and nutritious meals you will be able to choose! Salads with grilled chicken or seafood, various types of grilled fish, grilled calamari or pasta with goat cheese, lemon and asparagus. You’ve already gotten hungry, haven’t you?

      3. Protein Powder and Bars

      protein

        Protein supplements have become a necessity for a busy lifestyle since protein-rich food doesn’t come cheap, and there is less time to prepare it. When you are late for work in the morning, rushing to the door, the last thing you have in mind is to make a quick meal, and this is one scenario where protein shakes and bars come in handy.

        In some cases, you may simply find that there is one particular protein shake flavor or protein bar that you find absolutely delicious and just want to include it in your diet. But remember, although these helpful supplements may be a convenient way to make you full, it doesn’t mean that they are a replacement for a proper meal. It is advisable to consume them regularly but only as an addition to a well-balanced diet.

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        4. Carry Your Health in Bottles

        bottles

          What first comes to your mind when you think of a healthy drink? If it’s water you’re thinking of, you are right. What the body needs – water provides. It re-hydrates our system because we lose fluids through breathing, sweating, and metabolism. Water has one more advantage – it is calorie and sugar-free.

          Always have a small bottle of water in your purse, car and at the office desk. This way you will remind yourself to hydrate. If you want to save the money and spare yourself from stopping by in store when you realize you didn’t buy the water the night before, fill bottles at home. Use water filtered pitchers to filter water, and pour it into the bottle you will carry before leaving the house. Water filters reduce lead, zinc, copper, cadmium, mercury, chromium, DDT and chlorine taste. If you like flavored waters, you can add crushed berries, crushed mint, peeled and sliced cucumber or sliced citrus fruits into the container.

          5. Prepare for the Workweek Accordingly

          healthy nutrition for busy people - containers

            Having food prepared in advance is essential to keep healthy eating habits, as well as to lose or maintain weight. When healthy meals are ready and immediately available, we are more likely to eat those meals instead of ordering unhealthy fast food or stopping at the store for a quick snack.

            Also, by doing this, we reduce stress and anxiety when trying to figure out what to eat every single day for the rest of our lives. The key to success is in preparation. It’s simple – it is all about in the make-ahead recipes that you can prepare and enjoy eating all week. Furthermore, everything can be done in just one day, so you don’t need to stress about it for the rest of the workweek.

            6. Be Careful What You Order in Restaurants

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            restoran

              Sometimes people avoid restaurants thinking it will sabotage their healthy diet, but that doesn’t necessarily need to happen if you plan ahead, consider the menu and choose your meal carefully to keep it up with your diet plan. Even if you are eating out at a café or a restaurant, you can make healthy choices to ensure that your meal is well balanced.

              If you do not want to end up eating more than you would have done when you are serving your own portions, the first thing to remember is that wherever, whatever and whenever you are eating – you do not need to clear your plate! Try to eat slowly, take your time and stop eating when you are full.

              7. Stack Favorite Fruit and Veggies Everywhere

                Fruits and vegetables are full of vitamins, antioxidants, and minerals. Also, they lower the risk of type 2 diabetes, stroke, cardiovascular disease and even cancer. Eating produce can make weight management easier because they are low in calories. Consuming fruit and vegetable regularly contributes to weight loss or maintenance of a healthy body shape.

                Do not forget to fulfill your daily dose of fresh produce, and also to always have a fresh snack that will quench your hunger. The trick is to leave fruits and vegetables on tactical places. Leave the apple on the office desk and put a banana in a drawer. Leave an orange in the car; i.e. – in the glove compartment. Put a carrot in your purse, and perhaps have some grapes on the living room table. Of course, the choice and combination of fruits and veggies depend on you and your affinity.

                8. Opt for Yogurt

                healthy nutrition for busy people - yogurt

                  Yogurt can be a great ally in your healthy diet plan, but like any other food it should be eaten moderately since balanced and varied diet is necessary for good health. It is a great dairy product, rich in calcium and protein, but more importantly, it is low in fat and calories.

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                  Finding a type of yogurt that suits your needs is also important, and it is determined on how much you eat on a daily basis because some are more nutritious than others. For example, if you are not into plain low-fat yogurt, which is very nutritious by the way, you can add to it other foods to improve flavor such as fruit for sweeter taste or nuts to add some crunchiness while increasing nutritious protein and healthy unsaturated fats.

                  9. Healthy Sandwich Options Worthy of a King

                  sandwich

                    All it takes is correct planning and only about five minutes to make – the sandwich is the perfect choice combining whole grains, veggies, and protein into one filing meal. It is basically two pieces of bread that leave room in-between for an indefinite amount of stacked nutrients, and when it is done right, it makes for a healthy and filling option. So if you want something done right – do it yourself.

                    To make a low-calorie sandwich without sacrificing good taste or satisfaction try to add some avocados or pickles, pile it on the veggies, switch to whole-grain and skip the bread altogether. Try to introduce some meat-free proteins or just think beyond basic meat and cheese and add flavor with low-calorie accompaniments. And after all, remember – diet is not only about losing weight, it’s about eating right!

                    Go Healthy!

                    Healthy nutrition for busy people - go healthy

                      Healthy living is a long-term commitment, and it requires an effort in the beginning. To succeed, make plans – what and when you’re going to eat. When you have the opportunity, prepare your meals and drinks at home to avoid the risk of returning to old habits.

                      Make sure to leave produce and snacks in places where you spend most of your time. Explore the Internet for healthy recipes and if you feel like giving up, remember all the benefits that your new lifestyle will bring.

                      Featured photo credit: newhealthadvisor.com via newhealthadvisor.com

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                      Dejan Kvrgic

                      Blogger, Writer

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                      Last Updated on September 16, 2019

                      How to Stop Procrastinating: 11 Practical Ways for Procrastinators

                      How to Stop Procrastinating: 11 Practical Ways for Procrastinators

                      You have a deadline looming. However, instead of doing your work, you are fiddling with miscellaneous things like checking email, social media, watching videos, surfing blogs and forums. You know you should be working, but you just don’t feel like doing anything.

                      We are all familiar with the procrastination phenomenon. When we procrastinate, we squander away our free time and put off important tasks we should be doing them till it’s too late. And when it is indeed too late, we panic and wish we got started earlier.

                      The chronic procrastinators I know have spent years of their life looped in this cycle. Delaying, putting off things, slacking, hiding from work, facing work only when it’s unavoidable, then repeating this loop all over again. It’s a bad habit that eats us away and prevents us from achieving greater results in life.

                      Don’t let procrastination take over your life. Here, I will share my personal steps on how to stop procrastinating. These 11 steps will definitely apply to you too:

                      1. Break Your Work into Little Steps

                      Part of the reason why we procrastinate is because subconsciously, we find the work too overwhelming for us. Break it down into little parts, then focus on one part at the time. If you still procrastinate on the task after breaking it down, then break it down even further. Soon, your task will be so simple that you will be thinking “gee, this is so simple that I might as well just do it now!”.

                      For example, I’m currently writing a new book (on How to achieve anything in life). Book writing at its full scale is an enormous project and can be overwhelming. However, when I break it down into phases such as –

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                      • (1) Research
                      • (2) Deciding the topic
                      • (3) Creating the outline
                      • (4) Drafting the content
                      • (5) Writing Chapters #1 to #10,
                      • (6) Revision
                      • (7) etc.

                      Suddenly it seems very manageable. What I do then is to focus on the immediate phase and get it done to my best ability, without thinking about the other phases. When it’s done, I move on to the next.

                      2. Change Your Environment

                      Different environments have different impact on our productivity. Look at your work desk and your room. Do they make you want to work or do they make you want to snuggle and sleep? If it’s the latter, you should look into changing your workspace.

                      One thing to note is that an environment that makes us feel inspired before may lose its effect after a period of time. If that’s the case, then it’s time to change things around. Refer to Steps #2 and #3 of 13 Strategies To Jumpstart Your Productivity, which talks about revamping your environment and workspace.

                      3. Create a Detailed Timeline with Specific Deadlines

                      Having just 1 deadline for your work is like an invitation to procrastinate. That’s because we get the impression that we have time and keep pushing everything back, until it’s too late.

                      Break down your project (see tip #1), then create an overall timeline with specific deadlines for each small task. This way, you know you have to finish each task by a certain date. Your timelines must be robust, too – i.e. if you don’t finish this by today, it’s going to jeopardize everything else you have planned after that. This way it creates the urgency to act.

                      My goals are broken down into monthly, weekly, right down to the daily task lists, and the list is a call to action that I must accomplish this by the specified date, else my goals will be put off.

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                      Here’re more tips on setting deadlines: 22 Tips for Effective Deadlines

                      4. Eliminate Your Procrastination Pit-Stops

                      If you are procrastinating a little too much, maybe that’s because you make it easy to procrastinate.

                      Identify your browser bookmarks that take up a lot of your time and shift them into a separate folder that is less accessible. Disable the automatic notification option in your email client. Get rid of the distractions around you.

                      I know some people will out of the way and delete or deactivate their facebook accounts. I think it’s a little drastic and extreme as addressing procrastination is more about being conscious of our actions than counteracting via self-binding methods, but if you feel that’s what’s needed, go for it.

                      5. Hang out with People Who Inspire You to Take Action

                      I’m pretty sure if you spend just 10 minutes talking to Steve Jobs or Bill Gates, you’ll be more inspired to act than if you spent the 10 minutes doing nothing. The people we are with influence our behaviors. Of course spending time with Steve Jobs or Bill Gates every day is probably not a feasible method, but the principle applies — The Hidden Power of Every Single Person Around You

                      Identify the people, friends or colleagues who trigger you – most likely the go-getters and hard workers – and hang out with them more often. Soon you will inculcate their drive and spirit too.

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                      As a personal development blogger, I “hang out” with inspiring personal development experts by reading their blogs and corresponding with them regularly via email and social media. It’s communication via new media and it works all the same.

                      6. Get a Buddy

                      Having a companion makes the whole process much more fun. Ideally, your buddy should be someone who has his/her own set of goals. Both of you will hold each other accountable to your goals and plans. While it’s not necessary for both of you to have the same goals, it’ll be even better if that’s the case, so you can learn from each other.

                      I have a good friend whom I talk to regularly, and we always ask each other about our goals and progress in achieving those goals. Needless to say, it spurs us to keep taking action.

                      7. Tell Others About Your Goals

                      This serves the same function as #6, on a larger scale. Tell all your friends, colleagues, acquaintances and family about your projects. Now whenever you see them, they are bound to ask you about your status on those projects.

                      For example, sometimes I announce my projects on The Personal Excellence Blog, Twitter and Facebook, and my readers will ask me about them on an ongoing basis. It’s a great way to keep myself accountable to my plans.

                      8. Seek out Someone Who Has Already Achieved the Outcome

                      What is it you want to accomplish here, and who are the people who have accomplished this already? Go seek them out and connect with them. Seeing living proof that your goals are very well achievable if you take action is one of the best triggers for action.

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                      9. Re-Clarify Your Goals

                      If you have been procrastinating for an extended period of time, it might reflect a misalignment between what you want and what you are currently doing. Often times, we outgrow our goals as we discover more about ourselves, but we don’t change our goals to reflect that.

                      Get away from your work (a short vacation will be good, else just a weekend break or staycation will do too) and take some time to regroup yourself. What exactly do you want to achieve? What should you do to get there? What are the steps to take? Does your current work align with that? If not, what can you do about it?

                      10. Stop Over-Complicating Things

                      Are you waiting for a perfect time to do this? That maybe now is not the best time because of X, Y, Z reasons? Ditch that thought because there’s never a perfect time. If you keep waiting for one, you are never going to accomplish anything.

                      Perfectionism is one of the biggest reasons for procrastination. Read more about why perfectionist tendencies can be a bane than a boon: Why Being A Perfectionist May Not Be So Perfect.

                      11. Get a Grip and Just Do It

                      At the end, it boils down to taking action. You can do all the strategizing, planning and hypothesizing, but if you don’t take action, nothing’s going to happen. Occasionally, I get readers and clients who keep complaining about their situations but they still refuse to take action at the end of the day.

                      Reality check:

                      I have never heard anyone procrastinate their way to success before and I doubt it’s going to change in the near future.  Whatever it is you are procrastinating on, if you want to get it done, you need to get a grip on yourself and do it.

                      More About Procrastination

                      Featured photo credit: Malvestida Magazine via unsplash.com

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