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Making Meals Easier: A Few Healthy Eating Ideas

Making Meals Easier: A Few Healthy Eating Ideas

    We all try to live healthy lives. We try to exercise a little more, eat a little better. We try to find a balance between the time we spend at the computer, exercising our minds, and the time we spend moving around, exercising our bodies.

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    Here’s the deal, though: it’s easy to add exercise to your day. You take the steps instead of the elevator. You walk to the corner store instead of driving. It may be hard to motivate yourself. In principle, though, exercise is as simple as moving around a little extra every day.

    Eating right is much harder. Sure, you can opt for the salad — but the calories you get from the salad dressing can pretty much negate any vitamins you get from the vegetables. There’s no equivalent to taking the stairs in meal planning, unless you know a nutritionist or two.

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    So I asked a few nutritionists…

    I know my knowledge of nutrition is spotty at best, so in my efforts to eat better, I asked a bunch of nutritionists for meal ideas. There was a qualification on these meal ideas: they had to be easy to make (the equivalent of taking the stairs instead of the elevator). I also asked for the best ideas for those of us who spend most of our day at the computer — even if we exercise regularly, our ideal diet isn’t going to match with someone who spends all day in motion.

    Beth Aldrich is a Certified Integrative Health and Nutrition Coach. She came up with plenty of ideas that make breakfast just as easy as grabbing a Pop-Tart, but about a million times healthier:

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    • High fiber cereal and a serving of fresh fruit and a handful of almonds or walnuts (Beth recommends soy, nut or rice milk over the traditional cow’s milk in the mornings)
    • A hard-boiled egg, toast (whole grain bread) and a banana
    • Oatmeal with bananas, slivered almonds, cinnamon and a touch of brown sugar

    Beth’s suggestions all include a combination of fiber, healthy fats and protein. She puts a special emphasis on making sure that you have fiber and protein in your morning meal: “It’s important for people to always be thinking “long-term” energy and hunger management. So, think fiber in the forms of whole fruit…cut veggies, whole grain crackers on hummus (even Triscuits are good) or even a whole grain, zuchinni or carrot muffin.Then, also think protein to slow down the burning of the “good” carbs. The quickest way is to include a handful (1-2 ounces) of heart-healthy nuts such as hazelnuts, peanuts, pecans, pine nuts, almonds, pistachios or walnuts.”


    Cheryl Forberg
    planned our lunch menu. She’s the nutritionist from NBC’s The Biggest Loser. Cheryl suggested that we focus on protein at lunch time, preferably lean: “High quality protein is a cornerstone of a healthy eating plan. Not only does protein help us to maintain and build muscle, it also contributes to satiety or fullness. And when combined with carbohydrates, such as a piece of fruit, it helps to sustain our blood sugar levels longer.” She also offered up several simple ideas:

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    • 1/2 turkey sandwich (Use whole grain bread and low fat Swiss cheese, along with a piece of Bibb lettuce, a tomato slice and whole grain mustard)
    • Low fat mozzarella cheese stick and one large orange
    • 1/2 cup oatmeal (Make your oatmeal with 1/2 cup fat free milk, a teaspoon of honey and two strawberries)

    Janel Ovrut has some suggestions, based on her work as a registered dietitian as well as a master’s degree in Nutrition Communication. Most are just simple variations on a few favorite meals. Janel says, “With a little planning and creativity, you can come up with easy to make meals that are nutritious too. Think of your old favorites – those standard meals that you have on hand to cook up in a pinch. Maybe it is pasta and sauce, or frozen pizza, mac and cheese, or a sandwich. Using whole grains (like whole wheat pasta or whole wheat bread), vegetables, lean meats or beans, and reduced fat cheese can all make these meals more flavorful and healthful too.”

    • Personal pizza (Spread tomato sauce and reduced fat cheese on a whole wheat pita or English muffin and top with vegetables or chicken. Bake in the oven until the cheese melts.)
    • Pasta and sauce (Use whole wheat spaghetti and add fresh or frozen vegetables — and even some ground turkey or beans — to the sauce).

    For the most part, these meal ideas require almost no cooking — cooking can be one of the biggest hurdles for someone trying to eat better, because it can be difficult to decide where to start. Even those ingredients that seem like they might require some work — like Beth’s hard boiled eggs — can be found ready to eat at the supermarket. Yes, you can buy bags of already hard-boiled eggs at many grocery stores.

    There is one piece of advice that resounded through the advice of all the nutritional experts I interviewed: portion control. Eating a double portion of any of these healthy meals doesn’t double your healthy eating score: instead, it can make it almost as difficult to balance your diet as greasy fast food. It may not be a perfect plan, but practicing portion control can be a good starting point for a lot of us less-than-healthy eaters. Controlling your portions isn’t the same as balancing your fiber and protein, though — Janel, Cheryl and Beth offered pointers for longer term changes.

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    Last Updated on September 28, 2020

    The Pros and Cons of Working from Home

    The Pros and Cons of Working from Home

    At the start of the year, if you had asked anyone if they could do their work from home, many would have said no. They would have cited the need for team meetings, a place to be able to sit down and get on with their work, the camaraderie of the office, and being able to meet customers and clients face to face.

    Almost ten months later, most of us have learned that we can do our work from home and in many ways, we have discovered working from home is a lot better than doing our work in a busy, bustling office environment where we are inundated with distractions and noise.

    One of the things the 2020 pandemic has reminded us is we humans are incredibly adaptable. It is one of the strengths of our kind. Yet we have been unknowingly practicing this for years. When we move house we go through enormous upheaval.

    When we change jobs, we not only change our work environment but we also change the surrounding people. Humans are adaptable and this adaptability gives us strength.

    So, what are the pros and cons of working from home? Below I will share some things I have discovered since I made the change to being predominantly a person who works from home.

    Pro #1: A More Relaxed Start to the Day

    This one I love. When I had to be at a place of work in the past, I would always set my alarm to give me just enough time to make coffee, take a shower, and change. Mornings always felt like a rush.

    Now, I can wake up a little later, make coffee and instead of rushing to get out of the door at a specific time, I can spend ten minutes writing in my journal, reviewing my plan for the day, and start the day in a more relaxed frame of mind.

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    When you start the day in a relaxed state, you begin more positively. You find you have more clarity and more focus and you are not wasting energy worrying about whether you will be late.

    Pro #2: More Quiet, Focused Time = Increased Productivity

    One of the biggest difficulties of working in an office is the noise and distractions. If a colleague or boss can see you sat at your desk, you are more approachable. It is easier for them to ask you questions or engage you in meaningless conversations.

    Working from home allows you to shut the door and get on with an hour or two of quiet focused work. If you close down your Slack and Email, you avoid the risk of being disturbed and it is amazing how much work you can get done.

    An experiment conducted in 2012 found that working from home increased a person’s productivity by 13%, and more recent studies also find significant increases in productivity.[1]

    When our productivity increases, the amount of time we need to perform our work decreases, and this means we can spend more time on activities that can bring us closer to our family and friends as well as improve our mental health.

    Pro #3: More Control Over Your Day

    Without bosses and colleagues watching over us all day, we have a lot more control over what we do. While some work will inevitably be more urgent than others, we still get a lot more choice about what we work on.

    We also get more control over where we work. I remember when working in an office, we were given a fixed workstation. Some of these workstations were pleasant with a lot of natural sunlight, but other areas were less pleasant. It was often the luck of the draw whether we find ourselves in a good place to work or not.

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    By working from home we can choose what work to work on and whether we want to face a window or not. We can get up and move to another place, and we can move from room to room. And if you have a garden, on nice days you could spend a few hours working outside.

    Pro #4: You Get to Choose Your Office Environment

    While many companies will provide you with a laptop or other equipment to do your work, others will give you an allowance to purchase your equipment. But with furniture such as your chair and desk, you have a lot of freedom.

    I have seen a lot of amazing home working spaces with wonderful sets up—better chairs, laptop stands that make working from a laptop much more ergonomic and therefore, better for your neck.

    You can also choose your wall art and the little nick-nacks on your desk or table. With all this freedom, you can create a very personal and excellent working environment that is a pleasure to work in. When you are happy doing your work, you will inevitably do better work.

    Con #1: We Move a Lot Less

    When we commute to a place of work, there is movement involved. Many people commute using public transport, which means walking to the bus stop or train station. Then, there is the movement at lunchtime when we go out to buy our lunch. Working in a place of work requires us to move more.

    Unfortunately, working from home naturally causes us to move less and this means we are not burning as many calories as we need to.

    Moving is essential to our health and if you are working from home you need to become much more aware of your movement. To ensure you are moving enough, make sure you take your lunch breaks. Get up from your desk and move. Go outside, if you can, and take a walk. And, of course, refrain from regular trips to the refrigerator.

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    Con #2: Less Human Interaction

    One of the nicest things about bringing a group of people together to work is the camaraderie and relationships that are built over time. Working from home takes us away from that human interaction and for many, this can cause a feeling of loss.

    Humans are a social species—we need to be with other people. Without that connection, we start to feel lonely and that can lead to mental health issues.

    Zoom and Microsoft Teams meeting cannot replace that interaction. Often, the interactions we get at our workplaces are spontaneous. But with video calls, there is nothing spontaneous—most of these calls are prearranged and that’s not spontaneous.

    This lack of spontaneous interaction can also reduce a team’s ability to develop creative solutions—there’s just something about a group of incredibly creative people coming together in a room to thrash out ideas together that lends itself to creativity.

    While video calls can be useful, they don’t match the connection between a group of people working on a solution together.

    Con #3: The Cost of Buying Home Office Equipment

    Not all companies are going to provide you with a nice allowance to buy expensive home office equipment. 100% remote companies such as Doist (the creators of Todoist and Twist) provide a $2,000 allowance to all their staff every two years to buy office equipment. Others are not so generous.

    This can prove to be expensive for many people to create their ideal work-from-home workspace. Many people must make do with what they already have, and that could mean unsuitable chairs that damage backs and necks.

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    For a future that will likely involve more flexible working arrangements, companies will need to support their staff in ways that will add additional costs to an already reduced bottom line.

    Con #4: Unique Distractions

    Not all people have the benefit of being able to afford childcare for young children, and this means they need to balance working and taking care of their kids.

    For many parents, being able to go to a workplace gives them time away from the noise and demands of a young family, so they could get on with their work. Working from home removes this and can make doing video calls almost impossible.

    To overcome this, where possible, you need to set some boundaries. I know this is not always possible, but it is something you need to try. You should do whatever you can to make sure you have some boundaries between your work life and home life.

    Final Thoughts

    Working from home can be hugely beneficial for many people, but it can also bring serious challenges to others.

    We are moving towards a new way of working. Therefore, companies need to look at both the pros and cons of working from home and be prepared to support their staff in making this transition. It will not be impossible, but a lot of thought will need to go into it.

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    Featured photo credit: Standsome Worklifestyle via unsplash.com

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