Are you a busy professional? No matter how busy you are, our bodies need energy to keep moving at that pace. If you often work through lunch and go hours without even breaking for a snack, you may have difficulty concentrating and getting results from the work you’re putting in.
There are a few things you can do to keep yourself healthy while you’re powering through your day. Just a few simple changes can make a big difference in your energy levels, as well as your overall health.
1. Intend to eat well
Eating healthily, whether you’re busy or not, has to start with a dedicated decision to do so. You have to want to do it and the best reason is whatever reason will motivate you to take the steps to make the intention a reality.
2. Don’t skip breakfast.
As you’re running out the door for your early-morning meeting, the last thing you’re thinking about is stopping for breakfast. But breakfast skipping has been linked with an increase in obesity and diabetes risks, as well as morning moodiness. Here are a few quick, healthy breakfast ideas you can put together at home or once you arrive at the office.
If you’re trying to start your day with a healthy meal, don’t reach for the many bars and shakes on the market. Fat and calories have nothing to do with a great breakfast. If you have a bar or drink that has high levels of sugar—whether it be honey, maple syrup or cane sugar—it will spike blood sugar and leave you craving carbs and sweets all day.
3. Even a quick breakfast is better than no breakfast
Breakfast is important, and the only way to eat it regularly is to make it a part of your morning routine. While Telpner strongly advocates sitting down for 10 minutes to eat properly, sometimes there just isn’t time. Here are her quick breakfast suggestions:
• Smoothies with protein, such as nut or seed butters, hemp or brown rice protein
• Muffins. Bake healthy muffins in advance and freeze them. Take one out the night before and it will be ready to eat in the morning
• Steamed veggies and boiled eggs
• Salad. It makes a great summer breakfast with toasted nuts and seeds, beans or sliced eggs
• Granola, homemade if possible, with chopped apple, walnuts and pumpkin seeds
4. Get organized with grocery lists
Are you a grocery grabber? Do you hit the supermarket unprepared and start putting things in the cart willy-nilly? If so, say goodbye to eating well, especially if you’re busy. Make it a priority to take a few minutes and get organized. “Grocery lists are critically important,” .“Figure out what you’ll be making for the week and write out every ingredient you will need. Cross out what you already have and take that list to the store. You’ll be in and out quick as can be, plus you’ll have avoided all those impulse buys which usually don’t work with your healthy eating plans.”
5. Plan your meals in advance
For some busy folks, planning a week’s worth of meals seems impossible. But preparation is a key factor in maintaining a healthy diet. Figure out what your week will look like, where you will be eating, how many meals you will be having at home and make wise restaurant choices when eating out.
Don’t be daunted if you’re not a natural planner. Nutrition professionals recommends starting with three meals a week and trying two new recipes. This gets us to try new foods, dip into our creativity and gives us no option but to think about our food choices. One tip is to Google the key ingredients you want to eat, or the things you have in your fridge, end with the word recipe and see what it gives you.
6. Late dinner? Go for soups or breakfast foods
You haven’t eaten dinner and you get home at 10 p.m. Eating late is a common situation for busy people, and sometimes it can’t be avoided. So what should you do? Be prepared and keep a snack on you, like mixed nuts, fruit or homemade granola so when you do get home, you’re not starving. Keep it light and simple, soups make the best late-night meal. Other things for late dinners are the same that make for great breakfasts like whole grain porridge or scrambled eggs.
7. Choose healthy options at restaurants.
Eating out is inevitable for a busy professional, but you don’t have to settle for greasy fast food options. Almost all restaurant chains have healthy dining options to attract health-conscious customers. To play it safe, stick with grilled instead of fried and choose sides like fruits, soups, and salads over fries or onion rings.
8. Limit alcohol.
As tempting as it can be to indulge in a happy hour drink after work, it’s one of the worst ways to add calories to your diet. While the occasional drink or two won’t hurt, it’s important to moderate your alcohol consumption, especially if the rest of your diet is severely lacking.
If you take care of your mind and body, you’ll find you’re more productive and have more energy throughout the day. You’ll also keep yourself healthy, which will allow you to avoid visits to the doctor and ongoing illnesses. When you take care of yourself, it is not just your health that benefits, your company will to.
