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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 October 15, 2019

    Is Procrastination Bad? The Truth About Procrastination Revealed

    Is Procrastination Bad? The Truth About Procrastination Revealed

    Procrastination is very literally the opposite of productivity. To produce something is to pull it forward, while to procrastinate is to push it forward — to tomorrow, to next week, or ultimately to never.

    Procrastination fills us with shame — we curse ourselves for our laziness, our inability to focus on the task at hand, our tendency to be easily led into easier and more immediate gratifications. And with good reason: for the most part, time spent procrastinating is time spent not doing things that are, in some way or other, important to us.

    There is a positive side to procrastination, but it’s important not to confuse procrastination at its best with everyday garden-variety procrastination.

    Sometimes — sometimes! — procrastination gives us the time we need to sort through a thorny issue or to generate ideas. In those rare instances, we should embrace procrastination — even as we push it away the rest of the time.

    Why we procrastinate after all

    We procrastinate for a number of reasons, some better than others. One reason we procrastinate is that, while we know what we want to do, we need time to let the ideas “ferment” before we are ready to sit down and put them into action.

    Some might call this “creative faffing”; I call it, following copywriter Ray Del Savio’s lead, “concepting”.[1]

    Whatever you choose to call it, it’s the time spent dreaming up what you want to say or do, weighing ideas in your mind, following false leads and tearing off on mental wild goose chases, and generally thinking things through.

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    To the outside observer, concepting looks like… well, like nothing much at all. Maybe you’re leaning back in your chair, feet up, staring at the wall or ceiling, or laying in bed apparently dozing, or looking out over the skyline or feeding pigeons in the park or fiddling with the Japanese vinyl toys that stand watch over your desk.

    If ideas are the lifeblood of your work, you have to make time for concepting, and you have to overcome the sensation— often overpowering in our work-obsessed culture — that faffing, however creative, is not work.

    So, is procrastination bad?

    Yes it is.

    Don’t fool yourself into thinking that you’re “concepting” when in fact you’re just not sure what you’re supposed to be doing.

    Spending an hour staring at the wall while thinking up the perfect tagline for a marketing campaign is creative faffing; staring at the wall for an hour because you don’t know how to come up with a tagline, or don’t know the product you’re marketing well enough to come up with one, is just wasting time.

    Lack of definition is perhaps the biggest friend of your procrastination demons. When we’re not sure what to do — whether because we haven’t planned thoroughly enough, we haven’t specified the scope of what we hope to accomplish in the immediate present, or we lack important information, skills, or resources to get the job done.

    It’s easy to get distracted or to trick ourselves into spinning our wheels doing nothing. It takes our mind off the uncomfortable sensation of failing to make progress on something important.

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    The answer to this is in planning and scheduling. Rather than giving yourself an unspecified length of time to perform an unspecified task (“Let’s see, I guess I’ll work on that spreadsheet for a while”) give yourself a limited amount of time to work on a clearly defined task (“Now I’ll enter the figures from last months sales report into the spreadsheet for an hour”).

    Giving yourself a deadline, even an artificial one, helps build a sense of urgency and also offers the promise of time to “screw around” later, once more important things are done.

    For larger projects, planning plays a huge role in whether or not you’ll spend too much time procrastinating to reach the end reasonably quickly.

    A good plan not only lists the steps you have to take to reach the end, but takes into account the resources, knowledge and inputs from other people you’re going to need to perform those steps.

    Instead of futzing around doing nothing because you don’t have last month’s sales report, getting the report should be a step in the project.

    Otherwise, you’ll spend time cooling your heels, justifying your lack of action as necessary: you aren’t wasting time because you want to, but because you have to.

    How bad procrastination can be

    Our mind can often trick us into procrastinating, often to the point that we don’t realize we’re procrastinating at all.

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    After all, we have lots and lots of things to do; if we’re working on something, aren’t we being productive – even if the one big thing we need to work on doesn’t get done?

    One way this plays out is that we scan our to-do list, skipping over the big challenging projects in favor of the short, easy projects. At the end of the day, we feel very productive: we’ve crossed twelve things off our list!

    That big project we didn’t work on gets put onto the next day’s list, and when the same thing happens, it gets moved forward again. And again.

    Big tasks often present us with the problem above – we aren’t sure what to do exactly, so we look for other ways to occupy ourselves.

    In many cases too, big tasks aren’t really tasks at all; they’re aggregates of many smaller tasks. If something’s sitting on your list for a long time, each day getting skipped over in favor of more immediately doable tasks, it’s probably not very well thought out.

    You’re actively resisting it because you don’t really know what it is. Try to break it down into a set of small tasks, something more like the tasks you are doing in place of the one big task you aren’t doing.

    More consequences of procrastination can be found in this article:

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    8 Dreadful Effects of Procrastination That Can Destroy Your Life

    Procrastination, a technical failure

    Procrastination is, more often than not, a sign of a technical failure, not a moral failure.

    It’s not because we’re bad people that we procrastinate. Most times, procrastination serves as a symptom of something more fundamentally wrong with the tasks we’ve set ourselves.

    It’s important to keep an eye on our procrastinating tendencies, to ask ourselves whenever we notice ourselves pushing things forward what it is about the task we’ve set ourselves that simply isn’t working for us.

    Featured photo credit: chuttersnap via unsplash.com

    Reference

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