Sure, you are busy. Work, kids, new opportunities, those are often the priority. Healthy eating becomes a secondary concern in your life. So you run down to the cafeteria, grab the easiest and quickest thing to eat, and run back to the office for a working lunch. Even when you get home, you probably are so tired you just call up the usual takeout. This may solve the food problem but eventually it takes its toll on your health, either through weight gain, lost energy, or both.
I believe that even the busiest workaholics can have a healthier diet by integrating these simple six tips into daily busy schedule.
1. Make a simple breakfast a priority.
People tend to be in a rush during the morning as they prepare to go to work, and they usually neglect the first meal of the day. I believe that breakfast is crucial to getting the body ready for the long day. My recommendations? I'm an on-the-go woman. I have two standard breakfast options, either probiotic-packed Greek yogurt or a spinach, banana, protein powder and coconut water smoothie with no extra added sugar. Also I recommend starting the day with eight ounces of hot lemon water, because it will rejuvenate your system, which has been on a fast all night long. This gives your immune system a boost, strengthens the brain, hydrates, aids digestion, and relieves stress with vitamin C.
2. Pre-portion your snacks to avoid overeating.
Snacking is one habit a lot of people get into throughout the day so that they can get something into their system. But even when avoiding junk food, people often lose track of how much they eat. My recommendations are a mid-morning and afternoon snacks consisting of pre-portioned nuts or fruit, she added. Better to put a small portion in a bowl than to take the whole bag or box of your snack, this will avoid overeating.
3. Drink a lot of water.
People like to drink coffee throughout the workday to keep themselves energized, drinking water instead to ensures that your body is clear and free of any toxins. Get a medium-size water bottle--that way you can take it everywhere and only have to fill it twice during the day. It's cheaper than a mocha latte and you don't have to take time to prepare it.
4. Eat at the same time every day.
Many busy people set daily routines at the office. This way they can control the things that are controllable, leaving them mentally free to deal with whatever unexpected challenges or opportunities come their way. Eating should be no different, so having a specific time and routine for eating ensures that you are able to prepare for it and make healthier choices than rushing through a meal. Then, when the exciting food adventure comes, you can make choices accordingly.
5. Go for the lighter lunch.
Lunch is likely the meal that most directly impacts any hard worker, because it happens in the middle of the workday. Calorie-rich business lunches can bring on health risks and joining in on the take-out group can be tempting when busy. Nothing is easier and healthier than a simple salad, which can be prepared rather quickly. Of course you need to lay off the fatty dressing and opt instead for a little lemon juice with a hint of olive oil. Make your lunch that consists of a green vegetable salad with protein, along with some sort of thin side carbs (low fat pretzels or crackers with hummus), this will get all your food groups in, and you will feel fuller longer.
6. Walk and talk.
Eating healthy alone will not give you the energy and brain power you need for success. Exercise will make a positive impact as well. You may not think you have the time, but everyone has 30 mins a day. Take your conference call on a walk, carry a notepad and pen and walk around with headphones. This all you to speak on the calls hands-free. Set a daily walking goal of 10,000 steps per day. This allows one to maintain a healthy lifestyle and with moderation, maintain a healthy body. You schedule everything else, put in your schedule a trip to the gym, or a walk around the mall/outside daily, and you will feel better both physically and mentally.
Here is a recipe for a a quick and easy plan for the hustlers.
Whether you are running short on time, trying to save some money or new to this whole eating clean thing - this is recipe is for you.
This recipe will take 30 minutes or less. No excuses!
Portobello Mushroom Pizzas
1 tbsp Extra Virgin Oil
1 Sweet Onion (diced)
2 Garlic (Cloves, minced)
2 cups Cherry Tomatoes
1-1/2 tbsp Balsamic Vinegar
2 cups Baby Spinach
Sea Salt & Black Pepper (to taste)
12 ozs Portobello Mushroom Caps
1/2 cup Goat Cheese (crumbled)
Preheat oven to 420ºF (216ºC).
Add olive oil to a large skillet and heat over medium heat. Add onion and saute
for about 5 minutes or until translucent. Add garlic, cherry tomatoes and
balsamic vinegar and saute for another 5 minutes or until tomatoes start to
Turn off heat and add baby spinach. Stir just until spinach is wilted. Season the
mix with sea salt and pepper to taste.
Line a baking sheet with parchment paper. Sprinkle the inside of each
mushroom cap with goat cheese and top with a few spoonfuls of the tomato
mix. Place on baking sheet and bake for 10 to 12 minutes.
Remove from oven and slice into halves or quarters with a pizza cutter. Serve
immediately alone or over a plate of baby spinach drizzled with olive oil and
lemon juice. Enjoy!
In good health, wellness and love:
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