How To Make Healthy Food Choices On The Go

Try as you might, it’s not always possible to prepare all your meals. No one has the time or energy to spend hours preparing dishes packed with nutrients.

 

It’s also not easy sticking with a diet plan when you’re busy rushing from one meeting to the next. Sometimes, it’s just easier to grab food on the go. But the problem is that fast food isn’t always healthy food.

 

Because we know how important your health is, we rounded up some practical tips to help you make healthy food choices on the go.

 

Let’s get started.

 

Be Honest with Yourself

 

As with any new habit or lifestyle change, the first thing you have to do is be honest with yourself about a few things. Have an open, serious conversation about what your schedule is like and assess your busiest days.

 

These will probably be when you don't have time to prepare healthy meals. Thus, you’ll need to prepare a couple beforehand, so you can just grab them and go.

 

Another thing you have to be honest about is the types of food you eat. Luckily, we now live in a time when almost any food can be healthy.

 

Craving a burger? Try a veggie burger or use lettuce instead of patties. Need some chocolate in your life? Grab a bar of dark chocolate for your sweet tooth and a nice boost of antioxidants as well.

 

Understanding your likes and dislikes can go a long way in helping you make healthy food choices on the go.

 

Get the Right Tools

 

Making healthy food choices isn’t just about knowing what to buy at the grocery store. It’s also about getting suitable tools and materials to help make the process easier.

 

For example, two great buys are to-go boxes, such as microwave-safe bento and lunch boxes. Simply fill them up the night before. Then, just grab them from the fridge, pop them in your bag, and you’re set for the day.

 

For batch cooking, consider investing in a Dutch oven, Instant Pot, or crockpot. Each of these cookware is guaranteed to make meal prep quick and hassle-free. You just add the ingredients, set the timer, and leave it to their thing.

 

Think Ahead

 

Why not take a couple of hours out of your weekend to organize a meal schedule for the busy week ahead? You can go old school and use a pen and paper.

 

Or you can take advantage of today’s technology and download one of the many meal-planning apps available. These apps help you schedule meals, prepare shopping lists, and even help you manage your budget.

 

Other benefits of using a meal-planning app include the following:

 

• Focus only on the items on your grocery list, so you only buy what you need

• Suggest new and fun recipe ideas

• No more stressing over what you’ll eat or how much time it’ll take you

• Calculate how much carbs, fat, proteins, and other nutrients you’re consuming each day

• Know your total caloric intake for the day

 

Choose Wisely

 

It’s hard choosing healthy foods when you’re eating out or passing through a drive-thru. However, the good news is that now almost every fast-food place has a handful of healthy food options to choose from.

 

Thanks to the growing demand for healthier food choices, fast-food chains have amended many of their items. Some have even added brand-new ones that are all about being healthy.

 

In the meantime, try these tips:

• Pick the smaller portion sizes

• Opt for a side salad instead of fries

• Choose the grilled chicken instead of fried chicken or a beef burger

• Order water, diet soda, or unsweetened coffee or tea

 

Be a Smart Snacker

 

Sometimes we’re just so swamped with work that we don't have time to eat. So, we go to the vending machine and get a bag of chips or a bar of chocolate with a bazillion calories.

 

Sure, it’ll satiate you for about 15 minutes. But then, because they’re also loaded with carbs, your blood sugar levels will take a nose dive. Soon, you won’t be able to focus on your work, and you’ll be dying to take a nap.

 

To avoid putting yourself through all that, learn how to snack smart. This means choosing snacks that keep you feeling full for hours without all the loaded carbs, sodium, and fat.

 

Below is a list of some nutritious snacks you need to have in your bag at all times. From the sweet to the savor, these yummy snacks will ensure you always make healthy food choices.

 

• Trail mix

• Nuts like almonds, cashews, peanuts, and walnuts

• Chopped vegetables with a side of salsa or hummus

• Cut-up or whole fruit

• Rice cakes and granola

• Frozen yogurt

• Sugar-free protein bars

 

Staying Young Through All Your Years

There’s nothing wrong with enjoying the experience and wisdom that comes as we get a bit older. Even looking at those grey hair or fine lines can give you a feeling of fulfilment.

 

However, what most people dread about aging isn’t just looking old; it’s also feeling old. Everybody wants to avoid all those aches, pains, and cognitive decline that sometimes accompany old age.

 

Yet, we’re here to tell you about some expert-approved strategies that can help you look and feel young, healthy, and vibrant.

 

Let’s get started.

 

1. Meditate Daily

 

Constant surges of cortisol and adrenaline take a heavy toll on your mental, emotional, and physical health. They’re also one the biggest instigators of chronic diseases, like depression, high blood pressure, heart diseases, and dementia.

 

An effective way to slow down the effects of stress hormones is by meditating. You can do it for just five minutes a day for an hour, depending on how much time you have and your skill level.

 

The most important part of meditation is breathing deeply and avoiding pushing away thoughts that pop into your mind. If you do get any thoughts, simply accept them, then go back to your breathing.

 

Some people also repeat a mantra, such as a certain word, phrase, prayer, or a simple hum. Mantras are known in the meditation world as ‘a relaxation response’ to the stressors of the outside world.

 

2. Volunteer Often

 

Helping others is a great way to stay young at heart. Studies show that when we help others, whether it’s a stranger or your best friend, our brain releases oxytocin. This ‘feel-good’ hormone enhances your mood and counteracts the effects of the stress hormone cortisol.

 

Volunteering also gives you a sense of purpose, boosting your self-esteem and making you feel good about yourself.

 

Another benefit of volunteering is that you get to meet new people who share similar interests. It also strengthens your support network and boosts your ties to the community.

 

3. Exercise Regularly

 

The great thing about exercise is that it doesn’t have to be grueling hour-long sessions at the gym. It can be as calming as doing some yoga or tai-chi. Both are designed to help reduce stress while strengthening your muscles.

 

There’s even been research done on their ability to rejuvenate the immune and digestive systems. Not only that, but physical exercise is great for boosting brain power as well.

 

So, they’re good for keeping your mind and body young. Other types of anti-aging workouts include:

 

• Walking

• Low-impact cardio routines

• Standing calf raises

• Swimming

• Arm and leg crosses

 

4. Eat Right

 

One of the best ways to feel and look young through all your years is to eat the right types of food. Certain foods contain the vitamins and minerals we need to reduce the risk of chronic diseases, cancer, and even Alzheimer’s.

 

Pomegranates, berries, leafy veggies, and nuts are all great examples of what health experts refer to as ‘superfoods.’ They recommend we eat these foods daily because they contain high levels of antioxidants and amino acids, as well as loads of vitamins and minerals.

 

When taken in the right amounts, they help you sleep better, boost your immune system, and improve your memory!

 

5. Stay Hydrated

 

Drinking water and other healthy beverages throughout the day helps keep your cells supple and healthy. People who drink large amounts of water throughout the day tend to have fewer wrinkles and soft lines than those who don’t.

 

Some drinks, such as green tea, have the potential to lower the risk of certain types of cancer. Even more impressive is that several studies show that drinking at least one cup a day can help boost your concentration and memory and keep your brain sharp.

 

Final Thoughts

 

Staying young through all your years is easy if you follow these tips. The important thing is to stay young at heart, adopt a positive mindset, and never stop learning.

3 Simple Ways to Recharge Your Body

When it comes to being productive, your body is just as important as your brain. If you don’t care for your body, you’ll have a hard time finding the motivation to get through your day. You’ll experience decreased energy and be more likely to feel sluggish and tired. 

 

The best way to get back into your normal productive routine is to recharge your body. You’ll find it easier to tackle your work with motivation and you’ll be able to give your full attention to all of the projects on your plate. While there are many ways you can recharge, here are three of the most popular ways.

 

Take a power nap.

 

A power nap is a short nap that enables you to wake up feeling refreshed. The trick with a power nap is the timing. If you don’t nap long enough, then you may feel groggy upon waking. If you nap too long, then you’ll have a tough time getting to sleep when it’s bedtime.

 

Many people find that the best length of a power nap is between fifteen and twenty minutes. For even better results, stick to a regular nap schedule. Most doctors advise taking your power nap in the middle of the day. This will allow you to get the benefits of a power nap without it wrecking your sleep cycle.

 

Treat yourself to a massage.

 

Many business owners spend a significant part of their day in front of a computer. When you sit all day like this, it’s easy to overwork the muscles in your neck and shoulders. That’s why it can be helpful to get a shoulder or neck massage. 

 

Besides helping your muscles, a massage is an excellent way to increase your blood circulation and getting one will make you feel more alert. It’s also helpful if you suffer from chronic pain due to a medical condition like fibromyalgia or arthritis. You can opt for a day trip to the local spa or you could find a massage therapist online through a website like American Massage Therapy Association (AMTA).

 

Go on a mini retreat.

 

A retreat is a chance to withdraw from everything around you. It gives you the space to reflect on your priorities and sort through your emotions. A mini retreat might be just what your body needs if you’ve been experiencing a difficult time such as the diagnosis of an illness, the loss of a loved one, or another catastrophe.

 

Your mini retreat doesn’t have to last long. You can choose to have your own private retreat for just a few hours. Try to pick a place or a series of places that you can go where you feel safe and comfortable. For some people, a safe place might be a library, church, or museum. 

 

Remember that in many ways your body is like your car. It can get you to your destination but it does need regular care and maintenance in order to operate well.

 

Journal Your Thoughts

 

• What are some warning signs that you’re about to burnout? What are some activities that will recharge you and prevent burnout?

• What's your favorite way to re-charge?

• How often do you schedule time to re-charge? If you don't, how can you work 'recharge time' into your day?

 

Achieve Inner Peace and Focus with These 6 Strategies

It’s difficult to stay productive when your brain is buzzing. You have so many ideas and thoughts in your head that it’s tough to focus on your to do list. But you don’t have to let the mental noise ruin your productivity. You can quiet your brain by doing a few simple things then you’ll be able to return to work with focus and clarity.

 

Start a journal. 

 

When your mind is buzzing, try writing down your thoughts in a journal. This exercise will help you empty your mind so that your brain is free to focus again. Once you’ve finished with your thoughts, write about the benefits that finishing your tasks for the day will bring you. By writing about your tasks, you’ll be able to sort through and pick which ones are the most important to you.

 

Try coloring.

 

Coloring for half an hour is a great way to let go of mental clutter. Allow your thoughts to come as you focus on the design of your coloring sheet. Besides helping calm your brain, coloring also allows you to get into a creative mindset. That makes it a great activity if you’re trying to come up with a solution to a problem or seeking inspiration for a project you’re working on. If you dislike coloring, you might try doodling instead. You’ll still get the same benefits as coloring.

 

Practice yoga.

 

Yoga is another great way to calm your mind. It’s effective because it allows you to get fully in tune with your body. If other thoughts try to interrupt you, push them away and focus on your current pose. You don’t have to buy an expensive DVD to practice yoga. There are many yoga videos available for free on YouTube.

 

Take a walk.

 

Taking a walk, even a short one, is helpful when your brain is buzzing. Not only does walking get you away from your desk, it’s also a great way to relieve stress. You can powerwalk or jog if you prefer that to a leisurely pace. But be choosy with your location. Busy streets can make it hard for you to focus and relax. Instead, opt for quiet streets or walk at local park that you enjoy visiting.

 

Meditate.

 

Meditation is a quick way to calm your mind and body. Get into a comfortable position and focus on your breathing. Take slow breaths and feel your body move as you inhale and exhale. Release any conscious thoughts as they come to you. If you’re new to meditation, it can be helpful to choose an object or word to focus on during your session. 

 

Take a hot bath.

 

A hot bath is the perfect way to calm an overactive brain. Besides helping you relax, a warm bath can also improve circulation and ease tense muscles. After you’re finished soaking, try to take a quick shower with lukewarm or cold water. This wakes your body up and energizes you so that you’re ready to tackle the rest of your to do list.

 

When your brain is buzzing, don’t try to work despite it. Instead, acknowledge how you feel right now and try one of the exercises listed above. Then you’ll be able to return to work with a focused mindset.

 

Journal Your Thoughts

• When you're overwhelmed, what helps you relax the most?

• Do you find yourself frequently flitting from task to task without accomplishing anything? What do you think is causing this?

• How can you create a system that lets you capture and organize your ideas?

 

4 Refreshing Drinks to Rehydrate Your Body and Boost Your Brainpower

Do you feel fatigued while you’re working? Do you frequently experience headaches or dizziness while you’re building your business? Do you find yourself feeling like your brain is in a haze as you struggle to think clearly?

 

These symptoms might sound scary at first. But they’re often caused by a simple medical condition known as dehydration. Dehydration happens when your body doesn’t have enough fluid. As a result, you may feel tired and achy. You can experience dry mouth, headaches, and even dizziness as a result of your dehydration. 

 

The good news is that it’s easy to fix dehydration. You just need to drink a few glasses of liquid. Water is the best choice to rehydrate your system. Other beverages like coffee and soda contain caffeine, which can further dehydrate you. That’s why you should opt for water if at all possible.

 

But what if you hate the taste of water?

 

While some people believe water has no taste, others insist that it does have a boring flavor. If that describes you, then try one of these healthy options to mask the flavor of your water. You’ll still get the health benefits of drinking but without the taste you dislike.

 

Water and Lime

 

Lime is a great way to add flavor to your water. This mild citrus fruit is filled with Vitamin C and cancer fighting flavonoids. If you’re really craving a sweet taste, consider adding one teaspoon of raw honey to your lime water.

 

Cucumber and Apple Water

 

Combining cucumber and apple will give your water a sweet, refreshing taste. Cucumbers are an excellent source of several B vitamins while apples are known to fight diseases like Type 2 diabetes and Alzheimer’s disease. 

Green Tea

 

If you’re still not a fan of water after trying to natural flavors provided by nature, then opt for green tea. Not only can green tea help rehydrate your body, scientists believe that it helps the body burn fat naturally.

 

Fresh Mint Tea

 

Like green tea, peppermint tea also boasts many health benefits. It can be useful in preventing nausea and reducing painful stomach cramps. Another advantage of drinking peppermint tea is that it’s a natural anti-inflammatory. If you have an autoimmune disease like arthritis, then it may be helpful to drink peppermint tea regularly.

 

When it comes to staying productive, your hydration level makes a huge difference. If you’re poorly hydrated, you won’t feel as well and your work may suffer. But drinking more water and tea throughout the day will help prevent this. As a result, you’ll feel energized and alert throughout the day.

 

Journal Your Thoughts

• Are you drinking enough regularly to prevent dehydration?

• How can you add more water and tea into your daily routine?

• What are some unhealthy drinking choices that you're making? Could you replace one of these choices with a healthier alternative?

 

5 Energy Boosting Snacks to Recharge

If you’re a business owner working from home, you probably have easy access to all sorts of foods. From the pantry to your desk drawer, it’s easy to keep treats on hand when you work for yourself. It can be tempting to indulge your sweet tooth between meals or eat several servings of your favorite salty snacks in the afternoons.

 

But in order to keep your energy level up throughout the day, you need to choose healthy snacks. Healthy snacks are easier for your body to digest and can help you stay productive. These are the best foods to reach for when you start feeling hungry and need a quick snack.

 

Green Smoothies

 

Smoothies are an excellent way to get more fruits and vegetables in your diet. Not only will a smoothie nourish your body, it’s also a good source of vitamins and minerals. But read the labels for the green smoothies that are on store shelves. Some of them have added sugars or other ingredients that aren’t as healthy for you. Try to compare two or three brands to find the smoothies that taste the best and are the most nutritious.

 

Eggs

 

Eggs aren’t just for breakfast. They also make a great snack for fending off your mid-day munchies. Eggs are naturally packed with protein so you’ll feel full longer. There are many ways you can make eggs but one of the simplest ways is to hard-boil a few, peel them, and leave them in the fridge. Then next time you’re craving a snack, grab an egg. 

 

Soups with Legumes

 

Legumes are vegetables that are encased in a pod or shell, like green beans and peas. Legumes are rich in fiber, which prevents blood sugar spikes. When it comes to soups, it’s best to go homemade if possible. But if you decide to purchase ready-made soup, try to look for a low sodium option since sodium is a preservative that’s abundant in processed foods.

 

A healthy chocolate fix

 

Maybe it’s been one of “those kind of days” and you really just need a quick chocolate fix. Instead of reaching for your favorite brand of chocolate, try a healthier alternative like a chocolate banana smoothie. You still get the taste of chocolate but you also get the health benefits of a banana.

 

Fruit and Yogurt

 

Indulge your sweet tooth with a bit of fruit and yogurt. Yogurt is made from milk, which is a good source of protein. You might be tempted to grab a yogurt from the store shelf that already contains fruit. But that type of yogurt is likely to have added preservatives and extra sugar. That’s why it’s best to opt for plain yogurt and mix in your own fresh fruits. 

 

Running a business isn’t always easy. But eating healthy should be. Keep in mind that you don’t have to make everything from scratch. There are plenty of ready-made snacks that you can buy at your local grocery store. Compare labels on different products to make sure that you’re picking the most nutritious one.

 

Make your healthy snacks easy to reach for. Store the ingredients you need for a smoothie next to your blender. Pre-cut your vegetables so you can just grab a serving and mix in some yogurt. In order to stay productive, you need to give your body healthy foods.

 

Journal Your Thoughts

• What snacks do you reach for when you want a treat?

• How do you feel about your current eating habits? What could you do to improve them?

• Do you keep healthy foods on hand? Why or why not?

3 Reasons Why You Can't Get Into Productivity Mode

When it comes to running your own business, there’s always something productive you can be doing. But some days, you may find it difficult to get into your normal work rhythm. You may feel distracted and struggle to focus on your tasks. You may experience headaches or dizziness. You might also be feeling fatigued.

 

Instead of giving up and watching Netflix for the next few hours, it can helpful to check in with your body. When you stop to check in with yourself, you may find that a simple fix is all that’s required for getting back into your normal productive mode. 

 

Here are three things that can disrupt your natural work flow:  

 

Your body is hungry.

 

When you’re hungry, it’s hard to think things through and that makes decision making difficult. That’s why it’s important that you take time to nourish your body. You wouldn’t set out on a road trip with an empty gas tank so don’t expect your body to perform at its very best when you’re denying it much needed fuel. 

 

You can easily remedy this situation by getting something to eat. But steer clear of sugary snacks. They may give you a temporary burst of energy but that energy will be gone within a couple of hours, leaving your body just as hungry as before. Instead, try to opt for healthier snacks that contain plenty of protein like a handful of nuts or a serving of lean chicken breast. 

 

Your thoughts are scattered.

 

You go to work on one project but get distracted by another one. Then you decide to check your email and catch up on your social media updates. Before you know it, you have twelve different activities open on your screen. 

 

When this happens, you might be experiencing a lack of focus. You have so many ideas and tasks that you don’t know where to start working. In this case, it’s best to pause and make a list. Write down everything you need to accomplish today or this week. Then prioritize these projects by numbering them. Your most important task should be number one so after you’re finished with your list, start there. 

 

Your body is exhausted.

 

There are many things that can cause you to feel exhausted besides a lack of sleep. Emotional stress, illness, chronic pain, and other problems can deplete your energy. When you’re exhausted, it’s hard to work on your business.

 

The best way to tackle exhaustion is to practice self-care. Look at your life and ask yourself what you really need right now. You might need a day off. You might need a sitter to help watch your kids while you work. 

 

You might need to let go of stressful clients or remove projects that aren’t a good fit for your talents. Don’t hesitate to give yourself what you need. If you take good care of yourself, you’ll find it easier to nurture your business.

 

It’s important that you take time to check in with your mind and body a few times each day. When you do this regularly, you’ll begin to notice your body’s rhythms and be able to plan your work around them.

 

Journal Your Thoughts

• When you struggle to get into your normal rhythm, what's usually the cause?

• How often do you pause to listen to what your body needs?

• How do you take care of your body when it has a need? In what ways, do you put yourself on the back burner?

5 Starter Steps to Self-Improvement

Let’s start by acknowledging that we’re fantastic just the way we are! Everything you’ve done and everything you are makes you you, which is a pretty terrific individual!

That said, we have to be honest with ourselves and say that there are things we’d like to see change. Maybe it’s how you deal with challenges or what you do when confronted with a disrespectful colleague.

 

These little habits or tendencies may not only be frustrating, but they could also be standing in the way of you getting an awesome promotion. So, why let them?

 

Below are five starter steps to self-improvement and feeling phenomenal about yourself.

 

Take a look.

 

1. Get to Know You

 

We take for granted that we know what we want. But unfortunately, no one teaches us how to determine our likes and dislikes, hopes and dreams. And it can take years until we actually know who we are.

 

One of the most important steps of self-improvement is understanding yourself. So, get curious about what makes you who you are. Once you become familiar with all the layers, you can start making the changes you need to improve.

 

Look at yourself objectively and ask yourself these questions:

 

• What’s my biggest motivator?

• What do I enjoy doing?

• Who are my biggest supporters?

• What are my core values?

• What do I worry about?

• What are my strengths and weaknesses?

 

2. Sleep Well

 

If you’re a night owl or just like partying, then you have to put your obligations first. It’s okay to go out with friends and enjoy a night out once a month. Yet, it’s a whole different ball game when you spend every night watching mindless hours of TV or scrolling through social media.

 

That’s ruining your cognitive abilities, as well as your physical health. Plus, it’s wasting tons of hours when you could have been doing something else.

 

According to the Sleep Foundation, the average adult needs between 7–9 hours of sleep each night. Getting that quality sleep will help you wake up fresh, energized, and ready to embark on a new day.

 

Besides keeping you focused and alert, good sleep boosts your immune system, reduces stress, and helps you maintain your weight. In addition, sleep can lower the risk of chronic diseases, such as heart disease and Type-2 diabetes.

 

3. Work Out

 

Your physical well-being has a direct impact on your mental and emotional state. Therefore, being healthy is important to living a high-quality lifestyle and not fearing what needs to be changed or improved.

 

More importantly, through regular exercise and eating healthy foods, you fuel your body and mind. So, you stop aching all over and start feeling energized.

 

You can go up a flight of stairs without feeling like your heart is about to pop out of your chest. Walking becomes your new mode of transportation, and your clothes look better than ever on you.

 

Combined, these things factor in on how you feel about yourself. When you look good, your self-esteem gets a nice boost. You become more confident to try new things or meet new people.

 

4. Stay Curious

 

Make a habit of learning something new each day for the rest of your life. Being exposed to new ways of thinking and doing has the power of changing the quality of your thoughts.

 

You get to see things from a different perspective, which gives you insight into new information. As a result, you can start changing how you live for the better.

 

Being curious doesn’t always have to be for young, eager children. You can do the same thing at any age to help you stay alert and active.

 

After all, if we’re not learning and growing, then we’re dying. Check out some ways to keep learning at any age:

 

• Read 1–2 books each week

• Take an online course

• Sign up for a class at your local community center

• Do something that scares you once a month

 

5. Celebrate Your Successes

 

No one knows about celebrating successes perhaps better than Nelson Mandela. He said, “Remember to celebrate milestones as you prepare for the road ahead.”

 

Make a habit of recognizing your hard work and accomplishments and the sacrifices you made to get there. Be proud of your progress and how you feel about everything you’ve learned in the process.

 

When you look back and know what you’re capable of achieving, you get a fresh insight into what needs to be tweaked for the next challenge. Then, you can make changes where needed to keep moving forward and improving day by day!