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Healthy Eating Tips for a Busy Lifestyle
7/31/2010 3:00:00 AM by: Katrina Bertol, RHIN
With myriad responsibilities in and out of the
hospital, it’s easy to forget how simple it is to
take control of your health. Below are 13 simple
ways to enhance your everyday health,
boost your metabolism, maintain a healthy weight, increase
brain function, and start feeling powerful from the inside out.
Start your day off right by eating breakfast.
Eating breakfast is important for sustaining
energy levels and aiding in blood sugar management.
Choose a healthy breakfast that is high in complex
carbohydrates (e.g., oatmeal, fruits, and vegetables); high
in fiber (e.g., whole-grain cereals, breads, and ground flax);
rich in protein (e.g., nuts, seeds, soy milk, organic milk and
yogurt, eggs, and protein powders); and enriched with good
fats (e.g., nuts, seeds, and healthy oils like extra virgin olive,
flax, and coconut.)
Don’t rely on coffee.
Excess coffee overloads your liver, dehydrates
you, and increases your risk of blood sugar irregularities.
(Afternoon energy dips sound familiar?) Your
liver is the body’s detoxifying organ and if it’s overloaded,
your chances for disease, sluggishness, and weight gain will
increase. Try to decrease coffee or eliminate it altogether.
Fortunately, there are some great coffee alternatives on the
market. Another option? Enjoy herbal teas, such as dandelion
root (liver detoxification), ginseng (energy), oolong
(weight loss), green tea (concentration), and peppermint
(stomach ease).
Stay hydrated.
This step is as easy as carrying a stainless steel
or glass water bottle with you. Count how many
times you fill it up. At least eight glasses of water a day will
keep your energy levels high, your hunger down, your digestion
smooth, and your concentration sharp. When we’re
dehydrated, our bodies often mistake this feeling for hunger.
Make sure to not drink water before meals, as this can hinder
digestion. Drink 20 minutes before and 30 minutes after
eating. Also, try to drink water at room temperature because
cold water increases gastrointestinal contraction and slows
down digestion.
Decrease packaged/refined goods.
Most packaged goods are loaded with sugar,
excess sodium, stabilizers, preservatives, and
artificial colors and flavors. If you can’t pronounce even one
ingredient, skip it. Here’s another good rule of thumb: The
ewer the ingredients, the better.
Eat local, whole foods.
How did our ancestors eat 100 years ago? They
relied on fresh meats, fish, beans, grains, nuts,
seeds, and fruits and vegetables. Remember: Whole foods are
the key to good health. A nut bar, some fruit or sliced veggies
are great snacks to carry with you throughout the day.
Dine out the smart way.
When selecting a meal at a restaurant, look
for words like “steamed,” “baked,” “poached,”
“roasted,” “broiled” or “grilled.” Do your best to avoid foods
with the words: “fried,” “au gratin,” “crispy,” “escalloped,”
“pan-fried,” “sautéed” or “stuffed”; these are good indicators
that the foods are high in fat and calories. If given the opportunity,
ask for the food item to be grilled, steamed or baked.
Limit your alcohol
intake.
For every alcoholic drink
you consume, drink a glass of water.
Alcohol dehydrates you, lowers
your inhibitions, and increases your
appetite. As a rule of thumb, men
should have no more than two drinks
daily and females no more than one.
Healthier alternatives are light beer, a
white wine spritzer, a glass of Perrier®
or water with lots of lemon and lime.
No one needs to know that your drink
is nonalcoholic; just ask for it in a rocks
glass.
Avoid anything white.
This includes white rice,
white bread, white pasta,
and white sauces. White-floured
foods are all processed, and the good
fiber and nutrients are significantly
reduced. Enjoy whole-grain breads,
pastas, brown rice, and whole grains
like quinoa, couscous or buckwheat
instead. Also, go for a tomato or pesto
sauce since white sauces are laden
with saturated fat and sodium.
Carry snacks with you.
No matter how long you’ll be
out, you should always have
a piece of fruit or a healthy protein or
nut bar with you. Eating every three
hours will help to keep your blood
sugar steady and decrease overeating
at meal times.
Don’t stuff yourself.
Eat until you’re 80 percent
full. If you’re still hungry
after 10 minutes, then have a little
bit more. Overeating not only causes
weight gain – even if you’re eating
healthy foods – but it also slows down
digestion and can lead to more serious
problems like irritable bowel syndrome
and diabetes.
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Increase your intake of
fruits and vegetables.
Eat two to three pieces of
fruit a day and five to seven servings of
vegetables a day. Think colorful, fresh,
and local. Be sure to eat lots of greens
(e.g., kale, bok choy, Swiss chard, and
spinach), as these are the most nutritionally
powerful foods.
Avoid eating late.
Your metabolism slows
down at night, and you
can count on anything you eat within
three hours of bedtime sticking to
your bones. Eating before 8 p.m. will
allow your body to detoxify before you
rest and helps get rid of unnecessary
weight.
Take supplements.
Regardless of how healthy
your diet is, it’s impossible
to have a perfect nutritional profile.
After all, with environmental toxins so
prevalent and the quality of our soil so
poor, we’re not getting appropriate nutrients
in our diets. Therefore, a good
multivitamin/mineral is a must-have,
along with probiotic supplementation,
a B-complex vitamin (for stress,
metabolism, and a healthy immune
system), and a good-quality essential
fatty acid/omega 3 supplement.
Look for fish oil capsules to keep
brain function high, digestion smooth,
stress and inflammation down, and appetite
controlled. Consult a registered
nutritionist for more information on
your nutritional profile. Every individual
is different and needs a different
supplementation plan to stay healthy.
Summing It Up
All of the tips outlined
above are relatively easy to
implement in your life, regardless of
how busy it may be. Just remember:
The key to a healthy and balanced life
starts with dedication, and if you’re
just as dedicated to your health as you
are to your busy work schedule, then
you’re bound to succeed.
Katrina Bertol, RHN, is Naturally Savvy’s
whole health expert. For more information
and to sign up for their newsletter, visit
www.NaturallySavvy.com. |
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Posted by:
Jing Wang
on
8-01-2010
This is good tip.I found out my weightment managing challenges are quantity,portion control,not because I desire to eat more,because my stress level high,intense pace caused me eat too fast,then I don't give myself chance to feel full.Now,I grab myself another attention,just drink more,fill me up!
I don't wait for myself feel hunger,chewing something whenever I have a chance,I break my own pattern,it is about life race.I am in good shape now.I know my next challenge is push me to go bed around 11pm,I tend to stay up way late online.I am going to beat myself for wellbeing.
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