*Collaborative guest post
Are you always busy at work and never have time to eat properly? Do you know that exercise is important, but you just don’t have the time or energy to add one more thing to your schedule? If you’re a corporate woman or female entrepreneur you probably answered yes to one of these questions. It’s hard to incorporate healthy eating and exercise when you have a full day at work and a million things to do at home. This is especially true if you’re a working mum. Not only do you have the stress of work, normal day-to-day to-do lists at home you also have little people tugging at you. It’s hard but not impossible. Follow our top tips to help you meet your health goals.
Don’t Skip Breakfast
You’ve probably heard this before….breakfast is the most important meal of the day. Well in a way it is. A good solid breakfast will dictate your energy levels and set your eating patterns for the rest of the day. Start out strong with a healthy breakfast and you won’t be tempted to derail and eat junk food later on. Breakfasts that are high in dietary fiber help reduce cholesterol, manage blood glucose levels (this is important if you are pre-diabetic or already have diabetes), regulate bowel movements, and keep you healthy. Try eating the same breakfasts everyday to take out the guesswork out of it and also in order to avoid gastric upsets. It doesn’t have to be complicated. A small fruit with yogurt or peanut butter, ½ cup of oats with milk are good quick options.
Eat Nutritious Foods
Eat fewer inflammation-causing foods and beverages like sugar, sodas, saturated fats, refined carbohydrates, lard, processed meats, instead eat foods that fight inflammation:
- olive oil
- green leafy vegetables (spinach, kale, and collards)
- nuts (almonds and walnuts)
- fatty fish (salmon, mackerel, tuna, and sardines)
Taking dietary supplements such as omega-3s and turmeric may also help reduce inflammation. For a good source of supplement reviews, see Reviewy and find out more.
Drink More Water
This is probably the easiest thing you can do to help you maintain a healthy lifestyle. Replace just one sugary-sweetened drink, soda, or fruit juice, with an 8 oz. glass of water daily, and you will automatically feel better and have more energy. By swapping these sugar-ladened beverages with drinking plain water you will reduce your chances of getting metabolic diseases. Remember water has no calories, it helps keep you full, and it hydrates your body, keeping you healthy.
Practice Mindful Eating
Mindful eating is all about honoring and enjoying the food we eat. Take small bites and chew thoroughly. By consciously choosing smaller bites and chewing them well, you can significantly slow down your meal and also help improve your digestion. Chew each mouthful at least 20 times and put your knife and fork down in between each mouthful. Chewing well allows your tongue and palate to fully taste the food. Concentrate on each bite and truly savor each one.
Move your body daily. I cannot stress this enough. As we age, our muscle mass declines and is typically offset by a gain in fat mass. Making it easier to gain weight and harder to lose. So, take the stairs instead of the elevator or escalators, go for a walk during your lunch hour, and stretch at your desk.
Try doing all or some of our proposed small changes, and soon enough you will meet your health goals. So, no excuses. We know you’re a busy business woman/mom but it is important to get your health in check.