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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

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                      Last Updated on May 22, 2019

                      10 Simple Morning Exercises That Will Make You Feel Great All Day

                      10 Simple Morning Exercises That Will Make You Feel Great All Day

                      There are lots of studies that show if you do some exercise in the morning, you will be in a better mood all day long. You will have more energy and you will certainly be a better colleague, friend or partner.

                      One psychologist at Duke University has researched the effects of exercise on depressed patients and he has come to the conclusion that exercise has a definite role in treating this condition and has an important role in preventing people from relapsing.[1] According to the New York Times, scientists have now established that exercise also boosts your brain power.[2]

                      In addition, there are studies from the Appalachian State University which show that blood pressure can be reduced by doing regular morning exercise.[3]

                      Here are 10 simple morning exercises that will help you feel great the whole day long. You can include some of them in your morning exercise routine or do them all at home without having to enrol in a gym. Consult your doctor before starting any form of exercise routine if you are new to this.

                      1. Cat Camel Stretch

                      Stretching exercises are useful for muscle toning and also preventing arthritis. They can either be dynamic or static.

                      Dynamic ones such as the cat camel stretch, are particularly useful for doing other exercises in the morning. They are also beneficial at other times of the day, especially after long periods of sedentary work. This one is great for spinal flexibility and is a good warm up exercise.

                      Kneel down on all fours. Start by rounding your back just like a camel so that your head will try to meet your pelvis. This is the camel position. Then lower and lift your head so that your lower back is arched. This is the cat position. Do these movements slowly and smoothly. About 4 or 5 times.

                      Here’s a video to guide you through:

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                      2. Go for a Walk or a Run

                      This is better done outside so that you can connect with nature but running inside on a treadmill is almost as good. You can time yourself and increase length and time according to your fitness program.

                      Always have new goals to reach. Start with brisk walking and work up to running. At my age, I am still walking!

                      The health benefits are considerable. You can build stronger bones and you can help to maintain your weight.

                      Also, you are helping your heart to stay healthy and keeping your blood pressure low.

                      Learn more about the benefits of running here: 8 Benefits of Running 5 Minutes Every Day You Didn’t Know

                      3. Jumping Jacks

                      Michelle Obama is a great fan of this exercise and has become “Jumper in Chief.”[4] They are great for cardiovascular health and also for toning muscles especially the calves and the deltoids.

                      Stand with feet together. Jump while spreading your arms and legs. Return to first position and keep going! You can start with doing these for 1 minute and then gradually build up to the number you are comfortable with. Here’s how:

                      4. Abductor Side Lifts

                      Watch the video below to see how to do this exercise. These muscles are important because you use them everyday to run, get into the car or onto and off a bicycle. They are very important also for your core stability and prevent the pelvis from tilting.[5]

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                      Do about 10 to 15 raises for each side like this:

                      5. Balancing Table Pose

                      This is a classic yoga pose. It benefits the spine, balance, memory and concentration.

                      Start with the table pose (hands and knees). Breathe in before starting each movement. As you exhale, raise your left leg parallel to the floor as you raise the right arm, also parallel to the floor. Breathe in as you lower arm and leg. Repeat for the other side. 10 repetitions on each side is a good starting point.

                      ablab

                        6. Leg Squats

                        Not just legs are involved but also hips and knees.

                        Stand with your feet a bit further out from your hips. Arms are out in front of you. Then lower yourself as if you wanted to sit down until you reach a 90 degree angle. You can go down further if you want to. Then return to the starting position. Repeat 15 times for 2 sets for beginners.

                        The benefits are that these exercises help with knee stability and can benefit the leg muscles such as quadriceps, hamstrings and calves.[6]

                        7. Push Ups

                        You start lying down (face down) but with your body held up at arm’s length. Your hands should be in line with your shoulders. Breathe in as you lower your body. That is fairly easy. Now, as you exhale, you have to get back up to the starting position.

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                        An easier version to start with is to bend your legs at the knees so you do not have to lift your whole body.

                        Beginners may take up to a month to be able to do 100 push ups so you will have to start with a very small number and gradually increase it.

                        This exercise is great for strengthening the chest, shoulders and the triceps. It is a great strengthening exercise for many muscle groups. In fact, most muscles from the toes to the shoulders are being used.

                        8. Bicycle Crunches

                        There are numerous crunch exercises targeting the abs. The bicycle crunch is a variation where you work more muscle groups. Aim for 15 to 20 reps to start off with.

                        Watch the video to see how this is done correctly:

                        9. Lunges

                        Stand with feet shoulder width apart. Place your hand on your hips. Take one giant step forward with the right leg. Make sure the knee does not go too far forward, that is, past your toes. The left knee will go down to almost floor level. Alternate the legs as you go on.

                        Try to do a set of between 8 and 12 reps for each leg. It is important to allow for a day of rest, so this exercise should be done on alternate days, especially if you are using weights.

                        This exercise is great for strengthening and toning the quadriceps, glutes and hamstrings.

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                        10. Bicep Curls

                        You can do this sitting down so if you spend a lot of time on the phone, this is a great exercise to do.

                        Choose suitable dumbbells or another household object that you can easily hold. Sit down with the dumbbell in your hand. You need to sit forward a bit so that your triceps can lean on your thigh to give you support.

                        Then bring the weighted arm up to shoulder length and then down again. Exhale as you lift the weight and inhale as you lower it.

                        Here’re some important notes before you start doing this exercise:

                        Try to do one or two sets of about ten repetitions for each arm and then switch arms.

                        These exercises are really useful for toning the arm muscles.[7] In addition, they can strengthen and tone the brachioradialis muscle located in the forearm. These are the muscles we use to pick up things when we flex the arm at the elbow so we use these muscles countless times a day.

                        You may have to build in a rest day for the heavier exercises, numbers 6–10. On the rest days, you can do gentler stretching exercises and also some walking or running.

                        Morning exercise is not only a great mood booster, but will help you keep your weight down and also sleep better![8] Start including one or some of these exercises in your morning routine!

                        More Articles About Exercises for Beginners

                        Featured photo credit: Unsplash via unsplash.com

                        Reference

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