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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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                      Last Updated on April 6, 2020

                      How To Be Successful In Life: 13 Life-Changing Tips

                      How To Be Successful In Life: 13 Life-Changing Tips

                      What is success to you? How to be successful in life?

                      To some, when they think of success, they imagine wealth; others want power; some just want to make a positive impact on the world.

                      All of these are perfectly valid, indeed success is a concept that means different things to different people. Though no matter what success is to you, it almost certainly isn’t something will come easily.

                      There are countless guides and books to being successful, however, as success is personal and unique to each individual. The advice contained in these books can often not be relevant. Therefore following the advice of a single individual can often be unhelpful.

                      With this in mind, considering the advice of a great many people, people whose ideas of success were different both to each other, and quite possibly, to you can be a good alternative.

                      What follows is a list of 13 of the best pieces of advice from some of the most successful people who have ever lived. If you want to learn how to be successful, these tips are essential:

                      1. Think Big

                        From Michelangelo Buonarroti, Great Renaissance Artist:

                        “The greater danger for most of us lies not in setting our aim too high and falling short; but in setting our aim too low, and achieving our mark.”

                        There are few artists as influential as Michaelangelo. Today centuries after his death, his work still inspires and connects to people. His work is world famous, just think of his statue of David, or the Mural in the Sistine Chapel in the Vatican.

                        Imagine then, if he decided not to work as an artist.

                        Being a successful artist has always been extremely difficult, imagine if he decided to give up this ambition in favour of something easier?

                        Oftentimes, people often decided to put their dreams aside for something more “realistic”. To give up their dream for something easier. This quote teaches us the danger of such a point of view.
                        Instead be ambitious.

                        2. Find What You Love to Do and Do It

                          From Oprah Winfrey, Media Mogul:

                          “You know you are on the road to success if you would do your job and not be paid for it.”

                          This is a good quote to remember and think about when you’re at work.

                          Imagine being as successful as possible in your current job. Ultimately you’ll probably find yourself working extremely hard and this it will take up much of your time.

                          If it’s a job you hate, then being successful at it might only mean filling your life with something you hate to do. What’s the sense in this?

                          Instead, why not focus on doing something you love? When you’ve found what you’re passionate about, you get the motivation to keep you moving. Success at this means the fulfilment of your dreams.

                          Not sure what your passion is yet? You should learn about this Motivation Engine first.

                          Even if you’re not successful, you still filled your time with something you love to do. Many successful musicians spent years of their lives doing unpaid performances, the only reason they kept playing was because they loved to perform.

                          3. Learn How to Balance Life

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                            From Phil Knight, CEO of Nike Inc.:

                            “There is an immutable conflict at work in life and in business, a constant battle between peace and chaos. Neither can be mastered, but both can be influenced. How you go about that is the key to success.”

                            All too often, people think that to be successful, they need to make the object of their success their life.

                            If a person thinks their job will lead them to success, then they may spend countless hours per day, and well into the evening working hard.

                            However this comes at the cost of rest, your health and having an enjoyable life. Ultimately they may burn out and cease to be successful at their job anyway.

                            If success comes from having a strong social life and a good group of friends, their job may suffer; meaning that they may lose their job, and then be unable to afford going out with friends.

                            In these ways, success, as Phil Knight says above, is helped by balance. Think of it as a balance between rest and work, or work and play.

                            To achieve that balance, this Ultimate Guide to Prioritizing Your Work And Life can help you.

                            4. Do Not Be Afraid of Failure

                              From Henry Ford, Founder of Ford Motors:

                              “Failure is simply the opportunity to begin again, this time more intelligently.”

                              There is a story, it’s unconfirmed whether it actually happened, yet the message within is none the less true:

                              Thomas Edison inventing the lightbulb was the result of several hundred failed attempts. In an interview, he was asked “How do you feel after all of your failed attempts?”

                              His response was great, “I didn’t fail, I learned hundreds of ways not to invent the lightbulb”

                              He saw each “failure” as a lesson. From that lesson he learned what won’t work, and also might work instead.

                              Each failed attempt, each rejection, were key steps on his path to success. It is easy to feel like you should give up after a failure. But perhaps in that failure is a lesson.

                              Pay attention to your failures, study them. Perhaps then you’ll learn how to succeed.

                              If you find it difficult to fight your fear of failure, here’s a guide for you: Why You Have the Fear of Failure (And How to Conquer It Step-By-Step)

                              5. Have an Unwavering Resolution to Succeed

                                From Colonel Sanders, Founder of KFC:

                                “I made a resolve then that I was going to amount to something if I could. And no hours, nor amount of labor, nor amount of money would deter me from giving the best that there was in me. And I have done that ever since, and I win by it. I know.”

                                This, in many ways relates to the above quote about learning from your failures.

                                It’s the easiest thing in the world to give up from a failure. The only way to push on is if you have the true burning desire to succeed, to not be moved or dissuaded from your goals.

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                                If you are not truly dedicated towards success, then each failure will hurt more, each set back will slow you down.

                                Success is hard; without the unwavering desire to succeed, this difficulty may seem insurmountable. With the desire, it is merely an obstacle to go through.

                                6. Be a Person of Action

                                  From Leonardo da Vinci, Renaissance Genius:

                                  “It had long since come to my attention that people of accomplishment rarely sat back and let things happen to them. They went out and happened to things.”

                                  Though it was said hundreds of years ago, it works just as much today as it ever had. It applies to literally any successful person.

                                  Think about it, picture someone like William Shakespeare:

                                  When we think of the time he lived in, we think of the time in a way shaped by him. When we think of Renaissance era Italy, we think of Michelangelo and Leonardo Da Vinci. Or think about the present day, Bill Gates or Steve Jobs. Our current way of life would simply be incomparably different if they didn’t accomplish what they did.

                                  You’re probably reading this article on a device by a company that they either founded or companies influenced by them.

                                  All these figures were proactive, they saw ways to do things differently and did them. If they let the world shape them, then they’d simply fit into the background. Instead they shaped the world.

                                  Applying this to you?

                                  Don’t be afraid of going outside the norm. If you can think of a better way to do something, do it that way. If you fail, try again.

                                  7. Cultivate Positive Relationships

                                    From Theodore Roosevelt, 26th President of America: “

                                    The most important single ingredient in the formula of success is knowing how to get along with people.”

                                    The best leaders and some of the most influential people (and Theodore Roosevelt is one of the best leaders and one of the most influential people to have lived) were not those who caused commotions, who fought with people or disregarded people; but were people who were friendly to those around them.

                                    People liked them. They wanted them to do well.

                                    This is key to good leadership.

                                    It’s logical. If someone likes you, they want to help you; if you give them a suggestion, they’ll gladly follow through with it.

                                    But if someone doesn’t like you, they may either refuse to help or actively get in your way.

                                    What’s more, it’s always a good idea to cultivate good relationships. You can never tell who will prove to become someone who’ll be able to help you in a big way, or even be a good and supportive friend.

                                    As such, help people and they may help you; and be good to people, and they my be good to you.

                                    8. Don’t Be Afraid of Introducing New Ideas

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                                      From Mark Twain, Famed Author:

                                      “A person with a new idea is a crank until the idea succeeds.”

                                      It is an unfortunate truth that those with the boldest ideas are often disregarded.

                                      Most of us are taught from an early age to think and do things similarly to everyone else. This can be great to fill an existing role. But to truly do things differently (and all successful people did things differently), you need to think differently.

                                      If you have a new idea, don’t throw it away because it’s new and different; instead, celebrate it. Your strange new idea might one day be the one that leads you to success.

                                      9. Believe in Your Capacity to Succeed

                                        From Walter Disney, Founder of Walt Disney Company:

                                        “If you can dream it, you can do it.”

                                        Success has to be something you can imagine yourself achieving.

                                        It is possible that you will come across those who doubt you and your ability to succeed. You must not become one of these people because the moment you cease believing and dreaming is the moment these dreams fall away.

                                        Keep dreaming!

                                        10. Always Maintain a Positive Mental Attitude

                                          From Thomas Jefferson, 3rd President of America:

                                          “Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude.”

                                          Like the above quote says, you need to trust in your ability to succeed. This is the only way to cultivate the right mindset.

                                          Replace negative thoughts with the positive ones. You need to approach problems, not as obstacles stopping you, but merely tasks that need to be completed for you to keep going.

                                          If you stay positive and think like this, setbacks won’t affect you so much, people’s doubts won’t impact you and even the biggest obstacles will seem like minor problems.

                                          However with the wrong mindset of doubt, you’ll be much easier to stop.

                                          11. Don’t Let Discouragement Stop You from Pressing On

                                            From Abraham Lincoln, 16th President of America:

                                            “Let no feeling of discouragement prey upon you, and in the end you are sure to succeed.”

                                            It is an unfortunate fact of human nature — all of us in some way, doubt ourselves. This can be made far worse if others doubt us too.

                                            When surrounded by doubts, giving up can actually seem like a good idea.

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                                            Don’t pay attention to the doubts. If you are discouraged, ignore it.

                                            If this discouragement moves into your mind and you begin to doubt yourself. It is important to ignore this too.

                                            This is How Self Doubt Keeps You Stuck and How to Overcome It

                                            12. Be Willing to Work Hard

                                              From JC Penny, Founder of JC Penney Inc.:

                                              “Unless you are willing to drench yourself in your work beyond the capacity of the average man, you are just not cut out for positions at the top.”

                                              You might have heard the quote that “success is 1% inspiration, 99% perspiration” or you may have heard about the 10,000 hours idea.

                                              Whichever way you frame it, they say one thing:

                                              True success comes from work.

                                              You’ll never become successful if you don’t work towards your goal in life and keep working towards it.

                                              Check out this article and you’ll understand Why Hard Work Beats Talent.

                                              13. Be Brave Enough to Follow Your Intuition

                                                From Steve Jobs, Co-founder of Apple Inc.:

                                                “Have the courage to follow your heart and intuition. They somehow already know what you truly want to become. Everything else is secondary.”

                                                In ancient Greece, there was a group of Oracles who lived in Delphi. Everyone who needed advice or to know their future visited them, from the poorest of society to kings. Above the doorway of the temple were the words “know thyself”.

                                                If you strongly believe and desire something, chances are that you already have an idea how to get there. If not, you may naturally know what things will help you and what things will slow you down.

                                                It’s like how your body can detect danger even when things seem safe.

                                                Ultimately then, you need to trust your own instincts.

                                                Final Thoughts

                                                What you might have noticed is that many of the above lessons are similar — most are about developing the right state of mind. This clearly suggests that the key to achieving success, in whatever you wish, comes down to the way you approach it mentally.

                                                Moreover, no matter what stage of life you’re at now, you can still make a difference and pursue success. You can make resetting your life possible when you do this: How to Start Over and Reboot Your Life When It Seems Too Late

                                                More Tips for Achieve Success

                                                Featured photo credit: Ryan Wong via unsplash.com

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