18 Oct
Blog

How to Eat Healthy When You’re Super Busy

You intend to stick with your clean eating plan. But after a long night in the office, the siren song of the passage sings so sweetly.

How can you still eat healthily despite a lot of work? The following five tips will help you improve your food game when life gets hectic.

1. Do it like a rabbit

There are hundreds of salad recipes out there, but you don't have to follow a cookbook to get delicious results. All you need to do is have a variety of healthy vegetables and other plant-based foods on hand that you can add to a bowl with some dressing. Add some herbs and freshly ground pepper and you can go to the races – uh, dining table.

You can make meatless Monday a breeze with a chickpea version – these will add plant-based protein to your meal. If you're not on a vegetarian or vegan diet, you can also add grilled salmon, chicken, or shrimp for lean protein.

Remember that fruit also belongs in a salad. A budget-conscious way to stock up on more antioxidants and phytonutrients is to gradually stock up on non-perishable ingredients like dried berries that you can afford. That way, you'll always have a handful of dried cranberries or currants – or nuts and seeds like almonds and pepitas – to add an interesting texture and taste to your creations.

2. Wrap it up

A wrap is another great way to eat healthy on the go. You can even invent a low-carb version by using a piece of lettuce as a substitute for a tortilla.

To qualify your wrap as healthy regardless of the shell you choose, choose your fillings with care. According to the World Health Organization (WHO), processed meat is considered carcinogenic, red meat is suspect. The problem lies with the preparation methods. Stay away from meat for lunch that contains nitrates and other additives – opt for freshly fried chicken or turkey when you need a meat-based protein.

Also add some vegetables for the necessary phytonutrients and antioxidants. Red pepper slices are a smart choice – any fruit contains more vitamin C than an orange. Jicama makes for an interesting crunch as do radishes and cucumbers. Don't be afraid to try some unconventional toppings – you can roll corn in a tortilla.

3. Cold as ice

If you haven't gotten into the meal prep frenzy, why are you waiting? You can eliminate many of the artificial additives found in processed, packaged meals and still enjoy all of the weekday convenience of putting something in the microwave or instant pot.

A quick online search reveals countless prep recipes that you can prepare on Saturday or Sunday mornings and enjoy during the week. You can even find ones tailored to specific diets like keto or vegan lifestyles. Your family will enjoy the taste of a homemade meal and you will feel great serving them on busy evenings.

4. Diversity is the flavor

With the items on your spice rack, your meals don't just taste better. Many of them have nutritional benefits. Turn your kitchen window sill into a small garden and add a little freshness to almost every meal.

For example, you can sometimes give in and grab a prepackaged meal from the freezer. Some fresh basil and oregano add necessary nutrients and antioxidants that counteract the negative effects of ingredients like artificial colors or flavors.

5. Get expertise to take away

After all, not all take-out goes straight to your waistline. It may take a bit of searching, but you can find healthy restaurants that deliver in an emergency.

To find the healthiest takeaway, you need to learn to read the menu and make healthier choices. In general, anything grilled or fried is better off than fried.

You can even take advantage of busy nights to experiment with recipes that you've always wanted to try but didn't know if your family would enjoy. For example, why not order a cauliflower crust pizza instead of the high-carb version the next time a busy day calls for takeout? You might find that you like it better than the traditional version and you will save considerable calories.

Eat healthy when you're preoccupied with these tips

When things get hectic, postponing your diet is easy. Eat healthy, even if you are preoccupied with these five tips.

13 Aug
Blog

How to Eat Nutritiously Without Dieting

Have you ever heard the phrase “you are what you eat”? No, that doesn't mean you will eventually turn into a plate of spaghetti if this is your favorite food. It just means that you should keep in mind that everything you eat can have an impact on how healthy and fit you are.

The food we eat gives us energy, but it can also lead to weight gain and a higher risk of suffering from various health problems. Many people choose to diet in order to lose weight and feel healthier. But is it possible to make better food choices without trying the latest nutrition trend?

These tips will help you eat nutritiously without dieting.

Choose healthy foods

Many diets are elimination diets, which means they recommend cutting out entire food groups. However, this approach isn't the best for staying healthy as it can end up draining essential vitamins and nutrients from your body. On the flip side, eating a nutritious diet without following a diet means that you should focus on making better food choices.

Fruits and vegetables add color to your meals and snacks and have many health benefits. Whether fresh, canned, frozen or dried, you will eat a variety every day. Try a ready-made meal delivery service that will make sure you are eating a reasonable number of fruits and vegetables each day.

Eat proteins and whole grains

Try different types of proteins. Red meat isn't the healthiest type of protein you can eat. It's always a good idea to choose lean meats and remove the fat, but you should also watch out for poultry, fish, and beans, which are not saturated with fat or just don't contain as much as red meat.

Also, choose whole grains over refined grains. Refined grains have been ground to give them a more tender texture and better shelf life. But whole grains contain all of the grain, which contains essential nutrients and fiber. Choose whole grain products whenever possible.

Use smaller plates to cut your serving sizes

If you feel like you are overeating all the time, simply cutting your servings can make your meals healthier. And an easy way to cut your servings is to use smaller plates.

Using a large plate makes it easy to fill it with food and overeat. You will find that with a smaller plate you will eat less and still feel full.

Drink a glass of water before every meal

If you make a habit of drinking a glass of water before each meal, you will eat less too. The water will help your body feel full faster.

Drinking water is necessary for your health. Unlike fruit juices, soft drinks, and coffee, it does not contain any calories or sugar. In fact, the water you drink helps your body burn the calories you get from food and it helps transport nutrients to your cells. Since you should drink at least eight glasses of water a day, drinking one glass before each meal is an excellent way to get started.

Read the labels carefully and avoid certain things

When shopping, don't hesitate to take a moment to read the labels on some of the products you have purchased. Try to choose products with less sodium and sugar and avoid trans fats and saturated fats as much as possible. You should limit your consumption of sweetened beverages, processed foods, palm oil, and partially hydrogenated oils.

Eat more slowly to avoid overeating

Eating slower does not make your meals more nutritious. However, it is an excellent habit to limit yourself from overeating.

If you are used to eating very quickly, you are likely to have a tendency to overeat. That's because it can take some time before you signal your stomach is full to reach your brain. Slowing down will give your brain the signal before you overeat, which will benefit your health and your waistline.

Cooking at home instead of eating out

If you are not used to cooking at home, find and try simple and healthy recipes. Home cooking helps you control the ingredients you will be eating as well as your cooking methods.

For example, instead of eating fried chicken, you could bake it in the oven and use less fat. Consider splitting your meal if the portion is too large, if you are going to eat in a restaurant, or if you want to have a meal delivered to you. That way, you can have the rest of the rest for lunch tomorrow.

Pay attention to the calories you eat and burn

Finally, it might help to watch out for the calories you eat and drink every day. Also, monitor the calories you burn during exercise or your daily routine. If your goal is to eat better to lose some weight, you need to burn more calories or eat fewer calories.