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Last Updated on June 9, 2020

15 Healthy Eating Tips from a Professional Health Coach

15 Healthy Eating Tips from a Professional Health Coach

Healthy eating is not eating to lose weight. If you’re a professional or entrepreneur, you’ll understand that while eating to look good is great, it’s even more important to consume the right foods to help you perform, work, and earn better.

This health stuff has levels to it. There are foods that will aid you in improving your brainpower, increasing your energy levels, and taking your working performance to the next level.

There are habits that will make your life easier and give you a great body and high performing mind on auto-pilot, and there are others that will do the opposite.

In this article, I’m going to share with you 15 healthy eating tips and habits that will help skyrocket your energy levels, heighten your focus, and give you the body you want while also being able to perform at an elite level every day.

Read on if you’re ready to make healthy eating part of your lifestyle and not another crash diet.

1. Eat More Protein

Protein is the king of macronutrients. This is why eating protein is one of the best healthy eating tips. Not only does sufficient protein intake aid in the growth of your muscles and help you recover from training better, but it’s also going to keep you fuller throughout the day.

This is going to lead to far fewer binges, improve your overall focus, and prevent you from reaching for sugary foods. Some good sources of lean protein are white meat, low-fat beef, eggs, whey protein, and Greek Yogurt.

Action point: Aim to eat consume around 1g protein per LB of bodyweight. If you weight around 170LBs, you should shoot for around 170g protein per day.

2. Make Breakfast Optional

Breakfast being the most important meal of the day is a complete myth. Food marketers and cereal companies make a lot of money from pushing this message. There are people who are hungry in the morning, but there are many who are not.

You should not be encouraged to eat breakfast if you don’t want to. If you’re very sedentary (office worker, professional) and spend most of your day at your desk, it’s probably a good idea to skip breakfast.

If you’re very active, have a low body fat percentage, and have high energy demands in the morning, it may be a good idea to have breakfast.

Action point: Skip breakfast if you are not hungry. If you are to have breakfast, opt for a high-protein option, such as protein shakes, eggs, and bacon or smoked salmon.

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3. Track Your Food

Food tracking is a great habit to build. Studies show that people underestimate their daily caloric intake by as much as 50%.[1]

If you believe you’re consuming 2000 calories per day, you’re probably consuming near 3000. By tracking your food, you are staying accountable to yourself and more importantly, learning what is inside foods. Learning the different macronutrient content (protein, carbs, fats) of food is invaluable.

Action point: Use MyFitnessPal app to track your food 4-5 days per week. Have at least 2 days off as over-tracking can lead to you becoming over-obsessive with food.

4. More Eggs Are Good

Another huge myth is that eggs are bad for your cholesterol. This is false.

Despite fears surrounding egg consumption and high cholesterol, research indicates no measurable increase in heart disease or diabetes risk from eating up to 6–12 eggs per week.

Eggs are a great source of vitamin B, high in anti-oxidants and protein, and as long as you control your overall calories, there is no negative health risk to consuming eggs.

Action point: Eat eggs as you please. Scrambled, poached, or boiled is the best way to cook them.

5. Say ‘No’ to Vegetable Oil

Aside from being highly processed, vegetable oil is composed of polyunsaturated fatty acids (PUFAs), which are heat sensitive. This means that when vegetable oil is used for cooking and subjected heat, the bonds in the PUFAs are shifted and turn into trans fats that cause oxidative stress and wreak havoc on our health.

This can have negative effects on the gut, arteries, white blood cells, and gene replication that can promote brain disorders in the future.

Action point: Cook using traditional fats such as olive oil, peanut oil, and butter.

6. Avoid Sugar Like the Plague

Most of you know that excessive sugar can lead to excess calories and thus, weight gain. However, sugar is much more damaging to other parts of your body.

Sugar jams hormone signals and clogs nutrient channels, weakening bone and muscle, and slowing neural communication, which can impair mood and memory and lead to dementia.

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Sugar stiffens the collagen in your tendons, joints, and skin, causing arthritis and premature wrinkling while interfering with the production of new collagen throughout your entire body.

Action point: It’s near impossible to eliminate sugar fully. However, look on the back of food labels while at the grocery store to see which foods are high in sugar (there will be more than you think). From this, try to gradually limit your sugar intake when possible.

7. Get More Fish

One of the vitamins many people are deficient in is omega-3. This is usually because they don’t get enough fish in their diet and only stick to lean meats.

High omega-3 intake can help improve eye health, reduce the likelihood of depression, and improve cognitive function. Fishes such as Salmon, Mackerel, Cod, and Sardines are excellent sources of omega-3s.

Action item: Try to add fish to your diet at least 2x per week.

8. Increase Your Water Intake

“Oh no, not another guy telling me to drink more water”

Sorry, I am that guy.

While this isn’t really an eating habit, it does apply to your overall nutrition in general. The reason why water is so important is that it is what allows vital organs such as your brain to function properly.

Studies show that even just mild dehydration can impair many aspects of how your brain works.[2] This can lead to a lack of concentration and set you back drastically if you’re trying to perform at your best.

Action point: Aim to drink 4 liters of water per day. Carry around a bottle with you to stay hydrated and always have a glass of water at your desk. If you have difficulty drinking sufficient water, this article can help you: How to Drink More Water Easily When It Seems Like a Major Chore

9. Complex Carbs for the Win

Carbohydrates are split into two different forms: complex carbohydrates and simple carbohydrates.

Complex carbohydrates are foods such as high-fiber cereals, whole-grain bread, and starchy vegetables and are the best choice for prolonged energy as they are digested at a slow, consistent rate.

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This is really important if you work long hours, as these foods will give you a consistent hit of energy throughout the course of the day and stop you from feeling sluggish.

Complex carbs also stabilize your body’s sugar level, which in turn causes the pancreas to produce less insulin. This gives you a feeling of satiety and you become less hungry.

Action point: Consume complex carbohydrates as much as you can as your preferred energy source where possible. Try to keep simple sugary carbs (candy, chocolate, sugary smoothies) to a minimum.

10. Snack on the Right Foods

Snacking can be the devil when it comes to your health.

Not only can snacking bump up your calories and cause you to gain weight but snacking on the wrong foods can leave you sluggish and reduce your focus.

Good snacking options are foods that are high in protein, low in sugar, and low in overall calories.

Action point: Overall, try to keep your snacking to a minimum. If you are to snack, aim to eat boiled eggs, whey protein, Greek yogurt, cottage cheese, or other high protein options. If they are carb-based snacks, aim to eat rice cakes, high fiber bars, and make sure the snack is less than 200 calories. Check out these 15 Healthy Snacks You Should Always Have At Home.

11. Don’t Drink Your Calories

An easy way for you to gain weight and consume excess sugar is through drinking your calories (also known as “invisible” calories.

Soft drinks, fruit juices, and certain hot beverages can contain huge amounts of calories and ingredients that you’re unaware of. Adding this to your total food consumption, you can rack up a pretty big calorie number at the end of the day.

Action point: Drink water when you are thirsty, opt for a diet soft drink over a regular soft drink, and consume black coffee with a small amount of milk instead of a sugary Starbucks Latte.

12. Add More White Potatoes to Your Meals

White potatoes are under-rated food. They are not only one of the most cost-effective foods to buy, but they are also the most filling.

A study done in 1995 concluded that boiled white potatoes ranked highest on the satiety index (SI) when it came to foods that fill you up the most.[3] This can be highly useful when trying to keep your calories low, and they still give you energy over the course of the day.

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Action point: Add boiled white potatoes to your meals religiously and spice them up with different meat and vegetable options.

13. Vegetables Over Fruit

We’ve heard time and time again, “eat more fruits and vegetables” as though the two are equivalent. Unfortunately, this is not the case.

Vegetables contain a higher nutrient-to-energy ratio than fruit and despite having great vitamin and mineral benefits, the fruit is still high in sugar.

Now, I don’t want to scaremonger you here into not eating fruit. It’s better to opt for a piece of fruit than a candy bar when you have to make the choice. However, it’s probably a smarter option to consume more vegetables where you can.

Action point: One apple-sized portion of fruit per day is plenty. Fill your plate up with lots of vegetables such as spinach, broccoli, asparagus, carrots, cucumber, lettuce, during the course of your day.

14. Drink Green Tea

Green tea is a lightly caffeinated hot beverage that can help boost your energy levels during the day. Green tea is rich in antioxidants and polyphenolic compounds that have strong anti-inflammatory effects.

Action point: Consume Green Tea before 2 pm when low in energy and looking for a boost at work.

15. Be Consistent, Not Optimal

The key to healthy eating is to be consistent. Not every day is going to be perfect, and there are going to be some periods where you make the wrong choices.

That’s fine, as long as you don’t make it a habit. The more that you aim to be consistent and not optimal, the more you will build good systems that will help you make good choices when it comes to healthy eating.

Final Thoughts

I hope you find the information in this article useful and that it motivates you to make the right intuitive decisions when it comes to your nutrition going forward.

Use this information as the lighthouse in the sea of misinformation regarding nutrition.

Stick to these principles and you’ll be well on your way to achieving a healthy mind, body, and spirit that can perform at the highest level every day.

More Healthy Lifestyle Tips

Featured photo credit: Louis Hansel @shotsoflouis via unsplash.com

Reference

More by this author

Oliver Anwar

Fitness Entrepreneur, Health Consultant & Qualified Nutrition Coach

15 Healthy Eating Tips from a Professional Health Coach 12 Best At Home Workouts (No Equipment Needed)

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Last Updated on August 6, 2020

35 Top Productivity Apps for iPhone (2020 Updated)

35 Top Productivity Apps for iPhone (2020 Updated)

Over the years here at Lifehack, we’ve discussed plenty of apps that you can use to improve your overall productivity.

There are certain ones that many of our contributors and editors (past and present) have adopted over the long-term — there are always the stalwarts that stick around. But there are also new apps that crop up every day, adding more and more depth to the app category.

Some of the apps are incredibly plain and simple, while others are more robust and offer more features than you can shake a stick at. And everyone has the one they prefer.

It’s been our job (and still is our job) to keep abreast of all of the productivity-type apps out there. As a result — and as a bit of a refresher — we’ve put together a list of 35 best productivity apps for iPhone (all categorized based on their functions) to provide you with an all-in-one resource for you.

For Getting Things Done

1. OmniFocus

This app is, while pricey, considered to be one of the (if not the) most robust and full-featured productivity apps on the market.

Download it here.

    2. Forest

    Train yourself to put your phone down and stay focused on the task at hand by playing with this planting game. It’s fun and will help you achieve more.

    Download it here.

      3. Things

      Another robust choice, this app is a favorite amongst “productivityists”.[1]

      Download it here.

         

         

        4. Any.Do

        A beautiful-looking app that is both easy on the eyes and your wallet.

        Download it here.

          5. PocketLife Calendar

          This calendar app is specifically designed to be stylish and super easy-to-use. You can organize your life easily with different modern features.

          Download it here.

            6. Asana

            We’ve covered Asana here at Lifehack

            , and it is being actively developed by a strong team committed to making collaborative task management a more efficient and effective experience.

            Download it here.

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              7. ToDoist

              This app keeps track of everything – from simple errands to your most important projects – so you can get it all done and enjoy more peace of mind along the way.

              Download it here.

                 

                 

                8. Calendars 5

                This calendar app focuses on events that help you to keep track of upcoming events and tasks easily. It has everything you need to organize, track, and complete your to-dos.

                Download it here.

                  9. Clear – Tasks, Reminders & To-Do Lists

                  A fun and innovative list-making app that relies on swiping and pinching to make things happen. Clear created a lot of buzz when it launched, and might be the perfect to-do list gateway app for many.

                  Download it here.

                    10. Due

                    A robust reminders app that lets you store and maintain reminders of all types. It’s replaced Reminders for me when it comes to the basics, and it’s worth a look if you want to keep the mundane stuff out of your head and cluttering your mind.

                    Download it here.

                      11. Checkmark 2

                      I use this app

                      for location-based reminders (such as groceries I need to get or single items I need to pick up from various locations). Checkmark is simple to use and valuable addition to my productivity arsenal.

                      Download it here.

                        12. TeuxDeux

                        Created by Tina Roth Eisenberg and Fictive Kin — TeuxDeux is simple and incredibly stellar in terms of design. If you like lists (including the popular “Someday Bucket”) and want to associate dates with tasks, then TeuxDeux will be right up your alley.

                        Download it here.

                           

                           

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                          13. Nirvana

                          For the GTD enthusiasts, there’s Nirvana. Straight from the source: “Nirvana frees your mind to focus on actually getting things done. If you’ve had enough of generic to-do lists, it’s time for Nirvana.”

                          Download it here.

                            14. Priorities

                            An elegant-looking task management app that has received decent reviews,[2] this could be the one for you if you’re not a fan of OmniFocus or Things — especially if you need (or want) to share tasks with others.

                            Download it here.

                              For Building Habits

                              15. Productive

                              With this app, you can plan your habits with an easy-to-use interface, schedule habits for any time of the day, set smart reminders for each time of the day, and stay on track with useful feedback. This app is perfect for anyone who wants to build a habit that sticks.

                              Download it here.

                                16. Habitica: Gamified Taskmanager

                                You can complete tasks and build habits in a more fun way with this app. Input your Habits, your Daily goals, and your To-Do list, and then create a custom avatar. Check off tasks to level up your avatar and unlock features such as armor, pets, skills, and even quests.

                                Download it here.

                                  17. Streaks

                                  This app follows the model of the popular “don’t break the chain method” in that you use the app to track how you are donig in the pursuit of your goal. Great for goal-setting — and an easy and elegant interface to boot.

                                  Download it here.

                                    18. Remember The Milk

                                    Another popular to-do list app, Remember The Milk has a huge following. It has plenty to offer, including the ability to share tasks with others.

                                    Download it here.

                                      19. Day One Journal

                                      When it comes to journaling, nothing really beats Day One. Its latest update added a slew of features that will make you want to start making journaling a habit.

                                      Download it here.

                                        For Files Organization

                                        20. Evernote

                                        Touted as the world’s most widely-used productivity app, Evernote is an be used simply as a notetaking app or can be customized to be your GTD app of choice — among other things.

                                        Download it here.

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                                          21. Pocket

                                          You can save an article, video, or link you want to read or watch later to Pocket from anywhere including your computer, Safari, email, and your favorite apps like Facebook, Twitter, Flipboard, and Feedly.

                                          Download it here.

                                            22. Sync.Me

                                            This app identifies unknown phone calls, warns you from annoying spam calls, and adds a caller picture to your contacts from Facebook, Twitter, and Google+.

                                            Download it here.

                                              23. Droplr

                                              One of the most popular file-sharing apps out there today. Straight from the source: “Stay productive on the go. Droplr for iPhone keeps you in sync and makes sharing on the iPhone natural.”

                                              Download it here.

                                                24. Dropbox

                                                Before iCloud, there was Dropbox. And there still is Dropbox, which is still widely used by both Mac and PC users all over the globe. It’s like having a flash drive on your iPhone. A must-have.

                                                Download it here.

                                                   

                                                  For Working Smarter

                                                  25. Captio

                                                  A simple capture tool. Straight from the developers: “It’s simple. Open Captio and start typing. When you’re done, hit Send. The note is immediately delivered to your email inbox.”

                                                  Download it here.

                                                    26. Drafts

                                                    A tremendous capture tool that allows for simple capture, followed by sending items to various applications such as OmniFocus, Things, and more.

                                                    Download it here.

                                                      27. NoteShelf 2

                                                      This is a perfect note-taking app for you. You can take beautiful handwritten notes, type, annotate PDFs, record audio & create lists. You can organize them into categories or groups.

                                                      Download it here.

                                                        28. Doodle

                                                        This app links directly with the Doodle service, which is one that allows you to plan and organize meetings far more efficiently and effectively. Lifehack contributor Steve Dotto has written about Doodle more in-depth here.

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                                                        Download it here.

                                                          29. TextExpander (Legacy)

                                                          I have saved countless hours of time with TextExpander, and despite its inability to be as robust on iOS as it is on the Mac, it is still a worthy app to have in your arsenal.

                                                          Download it here.

                                                            30. Launch Center Pro

                                                            A quick launcher for the iPhone that doesn’t just launch an app…with some of them it can do much more. This app saves you time by launching complex actions in a single tap.

                                                            Download it here.

                                                              31. GoodReader

                                                              This may seem to be an odd one to make this list, but here are plenty of reasons why it is here with this article.

                                                              Download it here.

                                                                32. LogMeIn

                                                                Want to be able to control your Mac from wherever you are? Then get this app.

                                                                Download it here.

                                                                  For Improving Security

                                                                  33. 1Password

                                                                  There is simply no better password manager out there. I’ve even put together a 1Password Emergency Kit worth looking at here.

                                                                  Download it here.

                                                                    34. LastPass Password Manager

                                                                    You can store passwords and logins, create online shopping profiles, generate strong passwords, track personal information in photo and audio notes.

                                                                    All you have to do is remember your LastPass master password, and LastPass auto-fills web browser and app logins for you.

                                                                    Download it here.

                                                                      35. Truecaller

                                                                      Identify and block spammers, search for unknown numbers, and call friends easily with this app. With a community-based spam list from over 250 million users, you’ll need this app.

                                                                      Download it here.

                                                                        There are plenty of other options out there (and we’ve heard from readers in the past as to what they enjoyed using), but these 40 are among the best.

                                                                        Featured photo credit: William Hook via unsplash.com

                                                                        Reference

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